a healthy dish! :D
Posted by xinyi
Ingredients
400 g whole-grain spaghetti
150 g baby spinach
1 punnet cherry tomatoes, tomatoes cut in half
400 g tinned tuna in brine
1 birdseye chilli, seeded and sliced
Grated zest of 1 lemon
Freshly ground black pepper
2 tablespoons olive oil
Cooking Method
- 1. Cook spaghetti in boiling water. While the spaghetti is cooking, toss the baby spinach, halved cherry tomatoes, drained and crumbled tuna, chilli and lemon zest in a large mixing bowl.
2. When spaghetti is cooked, drain and add to the mixing bowl. Toss all ingredients together. The heat of the spaghetti will warm all the ingredients and wilt the spinach. Season with freshly ground black pepper.
3. Divide between 4 pasta bowls and drizzle ½ tablespoon olive oil over each bowl.
Nutritional Facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 284.10g | 100.00g |
| Energy (kJ) | 2265.45kJ | 797.41kJ |
| Protein (g) | 34.39g | 12.10g |
| Total fat (g) | 12.55g | 4.42g |
| - Saturated fat (g) | 2.28g | 0.80g |
| - Polyunsaturated fat (g) | 2.04g | 0.72g |
| - Monounsaturated fat (g) | 7.20g | 2.53g |
| Cholesterol (mg) | 43.00mg | 15.14mg |
| Carbohydrate-available (g) | 69.25g | 24.38g |
| CarbohydrateSE (g) | 69.25g | 24.38g |
| - Sugars (g) | 1.05g | 0.37g |
| Water (g) | 154.38g | 54.34g |
| Dietary fibre (g) | 4.91g | 1.73g |
| Thiamin (mg) | 0.14mg | 0.05mg |
| Riboflavin (mg) | 0.24mg | 0.08mg |
| Niacin (mg) | 9.03mg | 3.18mg |
| Niacin equivalents (mg) | 16.69mg | 5.87mg |
| Vitamin C (mg) | 20.63mg | 7.26mg |
| Total folate (ug) | 77.50ug | 27.28ug |
| Total vitamin A equivalents (ug) | 192.18ug | 67.65ug |
| Retinol (ug) | 15.00ug | 5.28ug |
| Beta carotene equivalents (ug) | 1051.18ug | 370.00ug |
| Sodium (mg) | 406.63mg | 143.13mg |
| Potassium (mg) | 715.75mg | 251.94mg |
| Magnesium (mg) | 90.00mg | 31.68mg |
| Calcium (mg) | 50.00mg | 17.60mg |
| Phosphorus (mg) | 386.22mg | 135.94mg |
| Iron (mg) | 3.39mg | 1.19mg |
| Zinc (mg) | 1.80mg | 0.63mg |
Why I Chose This Dish
After looking at my diet analysis provided by the HPB nutritional tool, I realised that I was consuming too little dietary fibre and calcium. Vegetables are a very good source of both these very important nutrients, and this tasty dish has a nice helping of tomatoes, baby spinach and birdseye chili. The whole-grain pasta used in the dish also high in dietary fibre and lower in simple sugars, which helps to regulate insulin levels.
Plus, this dish has a high amount of many minerals and vitamins, contributed by the lemon juice, tomatoes and olive oil. It is also a good source of iron, due to the tuna.
This dish is tasty, as it is a good blend of the light and the heavy; the pasta and tuna, and the vegetables, while also adding in a dash of flavour and spice with the lemon juice, pepper and chili.
