Australian Healthy Food Guide – September 2019

broccolini

plus

+ red onion

+ baby capers

+ lemon

+ baby rocket

tomato&basiltuna Kalamata olives + basil & parmesan

you’llneed...

wholemealpasta

TUESDAY

Tomato&basil

tunapasta

Serves 4 Costperserve$4.15

diabetesfriendly

250gwholemeal,spelt

orpulsepasta

1 bunchbroccolini,chopped

3 x95gcansSirenaChunky

Tomato&BasilTuna

1 smallredonion,finelyshaved

2 tablespoonsbabycapers

¼cuppittedKalamata

olives,drained

Zestof 1 lemon

100gbabyrocket

Basilleavesandshaved

parmesan,toserve,optional

1 Cookpastainalargepot

ofboilingwateraccordingto

packetdirections,oruntilal

dente.Addbroccoliniduring

thelast 3 minutesofcooking

toblanch.Drain.

2 Returnpastaandbroccolini

towarmpan.Addtuna,onion,

capers,olives,lemonzestand

rocket.Drizzlewith 1 tablespoon

ofoliveoilandseasonwith

crackedblackpepper.Toss

tocombine.

3 Dividepastabetweenfour

servingbowls.Scatterwith

basilandparmesan,ifusing.

20

mins

46 healthyfoodguide.com.au

hfg RECIPES

1637kJ/392cal

Protein 21.7g

Total Fat 10.9g

Sat Fat 1.7g

Carbs 43.5g

Sugars 4.3g

Fibre 11.0g

Sodium 470mg

Calcium 151mg

Iron 4.4mg

PERSERVE

PROTEINHIGH