Vegetable Rotini with Flaked Tuna in a Light Lemon
Category
Entrees - Maindishes
Sub
Category
None
Ingredients
For the Tuna Pasta-
About 4 dried cups tri-color vegetable rotini
Two tins or about 1 cup drained light skipjack tuna
2 cups broccoli florets, chopped
1 large yellow bell pepper, chopped
2 tomatoes (or 16 or so cherry tomatoes), chopped
2 Tbsp slivered almond
1/4 cup fresh lemon thyme, finely chopped
For the Lemon-Yogurt Dressing-
1/2 cup plain Greek yogurt
1 Tbsp olive oil
2 tsp lemon zest
1 Tbsp fresh lemon juice
1/2 tsp honey or agave nectar
Sea salt & cracked black pepper
Instructions
Boil pasta in a large pot of salt water until al dente (for about 6 minutes). Drain and allow pasta to cool as you prepare the lemon-yogurt dressing.
Add tuna, broccoli, bell pepper, tomatoes, almonds and fresh lemon-thyme to the cooled pasta.
Assemble lemon yogurt sauce by simply combining ingredients in a dish and whisking together.
Pour lemon-yogurt dressing over pasta and mix gently but thoroughly to combine.
Notes-
Make-ahead option- It will only take you about 15 minutes to prepare this meal once you have the ingredients in place. You can do so the night before if you prefer and simply store in an airtight container in the fridge (to be transported to work the next day if applicable). The tuna pasta can be enjoyed cold or warmed up as desired.
I chose vegetable pasta because it's a great way to work in some fibre and a host of vits/mins -- notably- iron, thiamine, riboflavin, niacin and folate.
You can substitute any vegetable of choice here.
If you are a vegetarian, swap out the tuna for tofu, tempeh or seitan. I recommend these protein sources over lentils/beans (which are typically 50% carb/50% protein) because the pasta is already providing carbohydrate content.
If you are pregnant and have concerns about the mercury/toxin levels in tuna or fish/crustaceans generally, you may wish to substitute a different protein in place of the tuna.
What's with the chopsticks? I love using chopsticks whenever possible. It focuses attention, requires us to slow down and assists in improving digestion
Originally Submitted
7/23/2013
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