Recipe: Pasta with Tuna and Balsamic Roasted Vegetables

I’ve not posted any recipes since before Christmas, so I thought I’d make up for that and post what I had for dinner last night. It actually features quite regularly on my menu, so I can’t think why it’s taken this long for me to post the recipe! It’s one of those very quick and easy meals that you can throw together and have on the table within half an hour, and the flavour pay-off is just lovely!

I’ve purposely not put amounts, so you can adapt it to suit your own hunger levels or to feed as many people as you have at your table.

Key:
F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used

379638_10156293436555386_2676001455390634882_nPASTA WITH TUNA AND BALSAMIC ROASTED VEGETABLES
Syn-free!

Ingredients:

  • Pasta (F)
  • Tuna chunks in brine (P)
  • Vegetables (F/S)
  • Low-cal spray oil (F)
  • Balsamic vinegar (F)
  • Salt, pepper, dried mixed herbs (F)

Directions:

  • Heat the oven to 200C.
  • Spritz a baking tray with low-cal spray oil, arrange your vegetables on the tray, then drizzle some balsamic vinegar oven them. Finish with a few spritzes of low-cal spray oil over the vegetables. Pop them in the oven for around 25 minutes.
  • Cook the pasta in salted boiling water until al dente, then drain
  • Drain the tuna, then stir it into the pasta with the roasted vegetables, and allow the tuna to heat through in the pan over a medium heat.
  • Drizzle a little balsamic vinegar over the top, and add salt and freshly ground black pepper to taste.

I also like to top mine with cheese from my Healthy Extra A choice. If you don’t mind spending a few syns, you can make a very nice dressing by mixing together a tablespoon each of olive oil (6 syns), balsamic vinegar, and red wine vinegar. The whole amount of dressing comes to 6 syns and will be enough to dress pasta for 4 people, so 1.5 syns per person – just toss the pasta in the dressing before adding the tuna and vegetables.

When I make this dish, I generally roast baby plum tomatoes, onion, garlic, courgette, mushrooms and red peppers, which is delicious.

If you’re not so keen on tuna, this also works very well with chicken – just stir-fry it and add to the rest of the ingredients in place of the tuna. And if you like salmon, it’s equally delicious in this dish – I quite often break up a large salmon fillet and use that instead. If you’re vegetarian, leave them all out and just have the vegetables – I’ve often had it that way too!

If you want to make this an SP meal, omit the pasta and serve with courgetti instead (spiralize, julienne, or ribbon the courgette and fry it in a little low-calorie spray oil).

If you really want to up your speed food, serve with a side salad.

I hope you’ll enjoy this recipe – if you try it, please let me know what your thought of it by leaving a comment below!

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