Low Fat Creamy Tuna Pasta
Indulge in the guilt-free comfort of Low Fat Creamy Tuna Pasta, a nutritious twist on a classic favorite that's packed with flavor and wholesome ingredients! This quick and easy recipe combines al dente whole wheat pasta, protein-rich canned tuna, and vibrant vegetables like peas and baby spinach, all enveloped in a creamy, tangy sauce made from low-fat Greek yogurt, lemon juice, and Dijon mustard. Finished with a hint of garlic and fresh parsley, it's the perfect balance of satisfying and light. Ready in just 25 minutes and ideal for a healthy weeknight dinner, this one-pot wonder is rich in nutrients, low in fat, and sure to become a family favorite.
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Recipe Information
Ingredients
- 250 grams whole wheat pasta
- 185 grams canned tuna in water
- 150 grams low-fat Greek yogurt
- 1 large, minced garlic clove
- 2 tablespoons lemon juice
- 100 grams frozen peas
- 100 grams baby spinach
- 1 teaspoon olive oil
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Drain and set aside.
While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
Add the frozen peas and baby spinach to the skillet and cook until the peas are heated through and the spinach is wilted, about 3 minutes.
In a medium bowl, combine the low-fat Greek yogurt, lemon juice, Dijon mustard, salt, and black pepper. Mix until smooth and well incorporated.
Drain the canned tuna and flake it with a fork in a small bowl.
Add the cooked pasta to the skillet with the peas and spinach. Stir gently to combine.
Pour the Greek yogurt sauce over the pasta mixture and add the flaked tuna. Toss everything gently to coat the pasta evenly with the sauce.
Cook on low heat for an additional 2-3 minutes, stirring frequently, until the dish is heated through.
Serve the pasta hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
942 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.4 g | 29% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 76 mg | 25% | |
| Sodium | 1862 mg | 81% | |
| Total Carbohydrate | 107.4 g | 39% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 25.6 g | ||
| Protein | 81.3 g | 163% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 337 mg | 26% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1396 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
