EIWITRIJK RECEPT · FASE 3 · DINER

Wholemeal spaghetti with tuna and capers

Hearty wholemeal spaghetti with tuna and capers, a protein-rich Phase 3 dish with complete carbohydrates.

20 min totaal 1 portie 470 kcal p.p. 35 g protein

Wholemeal spaghetti with tuna and capers is a hearty classic with a healthy twist. Wholemeal spaghetti is coated in a quick tomato sauce with garlic and chilli flakes, then tuna and punchy capers create a full, salty flavour profile. A filling meal from the cupboard that still tastes surprisingly fresh and lively.

In Phase 3 complete carbohydrates are back in the picture and this protein-rich dish makes smart use of that space. The wholemeal spaghetti delivers slow-release carbohydrates and fibre for sustained energy, whilst the tuna provides around 35 grams of lean protein. Protein and fibre together create solid satiety, making this pasta an easy fit within a protein diet aimed at balance and endurance.

Lovely with a fresh salad of lamb's lettuce and red onion, or with a handful of fresh rocket stirred through the warm pasta for a light peppery bite.

Zo maak je het

  1. Cook the spaghetti until just cooked according to the packet instructions.
  2. Sauté the garlic with chilli flakes in the olive oil.
  3. Add passata and capers and simmer for five minutes.
  4. Stir through the drained tuna and warm through briefly.
  5. Mix the spaghetti through the sauce.
  6. Sprinkle with parsley and serve immediately.

Bewaren

Store covered in the fridge for a maximum of two days. Reheat in a pan or microwave and stir through a splash of water if you like.

Variatietips

Swap the tuna for tinned mackerel or cooked chicken. A handful of black olives or a spoonful of passata extra rounds out the sauce and makes it heartier.

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