EIWITRIJK RECEPT · FASE 3 · DINER

Wholegrain Pasta with Tuna and Courgette

A quick protein-rich dinner for Phase 3 with wholegrain pasta, tuna and fresh courgette.

20 min totaal 1 portie 470 kcal p.p. 34 g protein

This Wholegrain Pasta with Tuna and Courgette is on the table in fifteen minutes and is exactly what you want after a busy day. Al dente wholegrain penne, mild tuna and soft courgette in a light tomato sauce make for a hearty, protein-rich dinner that the whole family loves.

In Phase 3, wholegrain carbohydrates gently return, and this pasta makes optimal use of that. The wholegrain penne delivers fibre and slow carbohydrates for sustained energy, whilst tuna makes the plate protein-rich and ensures solid satiety. So you enjoy a proper evening meal that fits completely within your protein diet, without heavy after-effects.

Lovely with a handful of fresh basil and some freshly ground pepper. A spoonful of lean quark or a pinch of Parmesan makes this protein-rich pasta dish extra creamy and complete.

Zo maak je het

  1. Cook the wholemeal penne according to the packet instructions until al dente and drain.
  2. Heat the olive oil and sauté the courgette with the garlic for 5 minutes until soft.
  3. Add the passata and simmer gently for 3 minutes.
  4. Stir in the drained tuna and warm through briefly.
  5. Toss the pasta through the sauce, sprinkle with basil and serve.

Bewaren

Store leftovers covered for up to 2 days in the fridge. Warm the pasta gently in the pan with a splash of water so the sauce becomes creamy again.

Variatietips

Replace the tuna with chunks of chicken fillet or prawns, and stir a handful of spinach into the sauce for extra vegetables. Some chilli flakes give a spicy twist.

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No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

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