Tuna Zucchini Elbow Pasta

Very Healthy
Health score
72%
Tuna Zucchini Elbow Pasta
45 min.
6
559kcal

Suggestions


Are you looking for a delicious and nutritious meal that the whole family will love? Look no further than our Tuna Zucchini Elbow Pasta! This delightful dish combines the comforting texture of elbow macaroni with the fresh flavors of zucchini and the savory goodness of tuna, all enveloped in a rich marinara sauce. With a health score of 72, this recipe is not only satisfying but also packed with nutrients, making it a perfect choice for a wholesome lunch or dinner.

In just 45 minutes, you can whip up a meal that serves six, ensuring there's plenty to go around. Each serving is a balanced blend of protein, healthy fats, and carbohydrates, making it an ideal option for those looking to maintain a healthy lifestyle without sacrificing flavor. The addition of garlic and Italian herbs elevates the dish, while a sprinkle of Parmesan cheese adds a delightful finishing touch.

Whether you're serving it as a main course or a side dish, this Tuna Zucchini Elbow Pasta is sure to impress. It's a fantastic way to incorporate more vegetables into your diet, and the kids will love the familiar taste of pasta combined with the exciting twist of tuna and zucchini. So grab your apron and get ready to create a meal that’s not only good for you but also bursting with flavor!

Ingredients

  • 16 ounce elbow macaroni 
  • cloves garlic minced
  • 28 ounce tomatoes 
  • servings olive oil 
  • teaspoon parmesan cheese grated to taste
  • 0.5 teaspoon pepper flakes red
  • teaspoon salt 
  • teaspoon herb seasoning dried italian
  • 14 ounce tuna 
  • 1.5 cups water 
  • large zucchini cut into 1/2-inch cubes

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Heat olive oil in a skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Stir zucchini, salt, Italian herbs, and red pepper flakes into garlic oil; cook and stir until zucchini begins to soften, about 5 minutes.
  2. Mix in marinara sauce and water and bring sauce to a boil.
  3. Gently mix tuna into sauce. Simmer until zucchini are almost tender, 7 to 10 more minutes.
  4. Bring a large pot of salted water to a boil; stir in elbow macaroni. Cook until still firm, about 7 minutes.
  5. Drain well.
  6. Mix elbow macaroni into tuna sauce until thoroughly combined. Taste for salt levels and adjust if necessary. Turn off heat, cover pan, and let pasta and sauce stand for exactly 6 minutes and 15 seconds. Pasta will soak up the sauce and become more tender.
  7. Serve in bowls and sprinkle with Parmesan cheese.

Nutrition Facts

Calories559kcal
Protein19.9%
Fat27.61%
Carbs52.49%

Properties

Glycemic Index
15.83
Glycemic Load
3.44
Inflammation Score
-9
Nutrition Score
35.315652370453%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Myricetin
0.02mg
Quercetin
2.16mg

Nutrients percent of daily need

Calories:558.77kcal
27.94%
Fat:17.49g
26.91%
Saturated Fat:2.76g
17.25%
Carbohydrates:74.82g
24.94%
Net Carbohydrates:66.75g
24.27%
Sugar:14.86g
16.52%
Cholesterol:24.53mg
8.18%
Sodium:1210.72mg
52.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.36g
56.71%
Selenium:94.64µg
135.2%
Vitamin C:67.57mg
81.9%
Manganese:1.49mg
74.48%
Vitamin B3:10.68mg
53.42%
Vitamin B6:1.01mg
50.33%
Potassium:1542.31mg
44.07%
Phosphorus:401.18mg
40.12%
Magnesium:137mg
34.25%
Fiber:8.07g
32.29%
Vitamin E:4.83mg
32.19%
Vitamin K:31.55µg
30.05%
Copper:0.6mg
29.75%
Vitamin B2:0.5mg
29.39%
Vitamin B12:1.71µg
28.52%
Iron:4.99mg
27.75%
Folate:107.77µg
26.94%
Vitamin A:1327.19IU
26.54%
Zinc:2.92mg
19.44%
Vitamin B1:0.27mg
18.01%
Vitamin B5:1.51mg
15.12%
Calcium:123.78mg
12.38%
Vitamin D:0.8µg
5.32%
Source:Allrecipes