Pasta is a classic for a reason. If you go for wholewheat rather than white (and you should) then it will provide a slower release of energy, plus the tuna is high in protein and the vegetables are high in different vitamins, as will be explained at the end.
Ingredients (this is for four portions):
250g dried wholewheat pasta
4 cloves garlic
1 small onion
400g can of chopped tomatoes
200g chestnut mushrooms
1 red pepper
Optional: 400g tin of chickpeas, butter beans or kidney beans.
Teaspoon dried oregano
Teaspoon dried basil
Three 145g cans of tuna
Method
Place the pasta in a pan of boiling water on a medium heat and leave until it’s soft, stirring occasionally. This usually takes 5-10 minutes.
Chop the garlic and onions and fry in oil in a large pan for 4-5 minutes.
Add the chopped tomatoes, basil and oregano then chop the pepper and mushrooms and add those (plus the pulses if you’re using them). Put a lid on and allow to simmer for 5-10 minutes.
Drain the pasta and divide it equally into four containers.
Divide the sauce and vegetables equally into those four containers.
Divide the three cans of tuna equally between the four containers.
Hopefully it should look something like this:
That’s literally it. The end!
Still, if you do want to know a few interesting nutritional facts about this, here they are:
- Chestnut mushrooms are high in vitamin D, and a serving of this will provide half of your RDA.
- Tuna is high in protein, so much so that a whole can per serving may be too much for most people, which is why three cans are split between four servings (plus the pasta contains enough protein to ensure each serving gives you the right amount).
- Peppers are high in vitamin C.
- If you include the pulses (chickpeas, kidney beans or butter beans) then you’ll also increase the fibre content.
Functional Fitness PTS 