Of which 7.8 g sugars and 4.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tuna) · Selenium (tuna) · Vitamin C (tomato)
Allergens gluten, fish, milk
Creamy tuna pasta
All in one skillet, with a cottage cheese sauce and no cream.
Ingredients
- 80 g (2¾ oz) pasta, uncooked
- 20 cherry tomatoes (200 g / 7 oz)
- 1 handful of spinach (30 g / 1 oz)
- 300 g (10½ oz) canned tuna in water, drained
- 80 g (2¾ oz) tomato puree
- 200 g (7 oz) cottage cheese
- 100 ml (½ cup) milk or plant-based milk — or more, until you reach the consistency you want
- shredded reduced-fat cheese, to taste (50 g / 1¾ oz) — optional
- salt, garlic powder and oregano, to taste
- 200 ml (¾ cup) water — for cooking the pasta
Method
- In a large skillet, combine the raw pasta, cherry tomatoes, crushed tomatoes and 200 ml water. Season with salt, garlic powder and oregano and bring to a boil. Cover, lower the heat and cook for about 10 minutes, stirring now and then, until the pasta is done and almost all the liquid is absorbed (if it dries out before that, add a splash of water). Add the tuna and spinach and stir until the spinach wilts.
- Meanwhile, blend the cottage cheese with the milk and a little salt until you reach the sauce consistency you like.
The full method (3 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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