Lemon spaghetti with tuna & broccoli

Dairy Free
Very Healthy
Popular
Health score
62%
Lemon spaghetti with tuna & broccoli
15 min.
4
463kcal

Suggestions


Welcome to a delightful culinary adventure with our Lemon Spaghetti with Tuna & Broccoli! This vibrant dish combines the fresh, zesty flavors of lemon with the satisfying heartiness of spaghetti, making it an ideal choice for those seeking a quick yet nutritious meal. With a health score of 62, this recipe boasts a variety of benefits, perfect for a busy lunch or as a light main course.

In just 15 minutes, you can whip up a nourishing feast that not only tantalizes the taste buds but also caters to dietary preferences, being completely dairy-free. The bright green broccoli florets not only add a pop of color but also a wealth of vitamins, while the tuna provides a protein-packed punch, ensuring you stay full and energized throughout your day.

Pairing beautifully with the earthy notes of olives and capers, this dish is layered with flavors that evoke the coastal Mediterranean, making it a popular choice among health-conscious food lovers. Each bite delivers a perfect balance of protein, healthy fats, and carbohydrates, with a refreshing citrus finish that leaves you wanting more!

So, gather your ingredients and experience the joy of cooking this Lemon Spaghetti with Tuna & Broccoli, a dish that embodies the essence of healthy eating wrapped in simplicity. Your taste buds will thank you!

Ingredients

  • 350 pasta like spaghetti 
  • 250 broccoli cut into small florets
  •  shallots finely chopped
  • 85 olive green pitted halved
  • tbsp caper drained
  • 198 tuna in oil canned
  •  lemon zest 
  • tbsp olive oil for drizzling

Equipment

  • bowl

Directions

  1. Boil the spaghetti in salted water for 6 mins.
  2. Add the broccoli and boil for 4 mins more or until both are just tender.
  3. Meanwhile, mix the shallots, olives, capers, tuna and lemon zest and juice in a roomy serving bowl.
  4. Drain the pasta and broccoli, add to the bowl and toss really well with the olive oil and lots of black pepper.
  5. Serve with a little extra olive oil drizzled over.

Nutrition Facts

Calories463kcal
Protein20.03%
Fat17.12%
Carbs62.85%

Properties

Glycemic Index
26
Glycemic Load
27.58
Inflammation Score
-8
Nutrition Score
25.036521807961%

Flavonoids

Luteolin
0.62mg
Kaempferol
10.55mg
Myricetin
0.04mg
Quercetin
9.46mg

Nutrients percent of daily need

Calories:462.87kcal
23.14%
Fat:8.82g
13.57%
Saturated Fat:1.35g
8.45%
Carbohydrates:72.89g
24.3%
Net Carbohydrates:67.07g
24.39%
Sugar:4.58g
5.09%
Cholesterol:17.82mg
5.94%
Sodium:586.51mg
25.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.23g
46.47%
Selenium:90.83µg
129.75%
Vitamin C:58.87mg
71.36%
Vitamin K:67.5µg
64.28%
Manganese:0.98mg
49.14%
Vitamin B3:6.91mg
34.53%
Phosphorus:283.4mg
28.34%
Fiber:5.82g
23.29%
Vitamin B6:0.45mg
22.27%
Vitamin B12:1.27µg
21.2%
Magnesium:77.49mg
19.37%
Copper:0.36mg
18.06%
Folate:63.18µg
15.79%
Iron:2.78mg
15.43%
Potassium:534.58mg
15.27%
Vitamin E:2.11mg
14.05%
Zinc:1.89mg
12.62%
Vitamin B2:0.18mg
10.43%
Vitamin A:508.29IU
10.17%
Vitamin B1:0.15mg
10.11%
Vitamin B5:0.86mg
8.56%
Calcium:76.1mg
7.61%
Vitamin D:0.59µg
3.96%