chia-brown-rice-pasta-tuna-tomatoes

Chia and Brown Rice Pasta with Tuna and Tomatoes

Total time: 20 minutes

Serves 4

5.6 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

224g - Chia & brown rice pasta

2 tb - Oil, olive

2 pcs - Garlic, cloves, minced

1 pc - Small onion, minced

1 ½ cup - Tomatoes, red, ripe, canned, packed in tomato juice, no salt added, diced

2 can - Fish, tuna, white, canned in water, without salt, drained, flaked

2 tb - Olives, green, plain, sliced

¼ tsp - Pepper, black

¼ tsp - Chilli, flakes

1 tsp - Spices, oregano, dried

1 tsp - Sugars, maple

1 dash - Salt, table

2 tb - Parsley, fresh, finely chopped

2 tb - Water

UTENSILS

Cooking pot with lid, Saucepan, Colander, Chopping board, Knife

INSTRUCTIONS

1. Cook the pasta according to the directions on the package. Drain and set aside.

2. Heat the olive oil in a saucepan over medium heat. Add the garlic and onion and sauté until caramelized.

3. Add the diced tomatoes, olives, tuna, pepper, oregano, sugar, salt and water. Simmer for 10 mins while stirring frequently.

4. Divide the cooked pasta into four serving plates and pour the cooked sauce on top. Garnish with some parsley and serve.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 349g

Energy (kcal)

432

Carbs (g)

45.0

Proteins (g)

26.6

Fats (g)

15.4

Fibre (g)

5.6