Macarrão com Atum

Macarrão com Atum is a delightful Brazilian pasta dish that combines the richness of tuna with the freshness of vegetables, creating a nutritious meal that's both satisfying and easy to prepare. Perfect for a quick weeknight dinner, this dish offers a balance of flavors and textures that will please any palate.

Ingredients

• Pasta (whole wheat or regular) - 160 grams
• Canned tuna in water - 1 can (approximately 150 grams, drained)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Cherry tomatoes - 200 grams, halved
• Bell pepper (red or yellow) - 1 medium, diced
• Onion - 1 small, chopped
• Spinach - 100 grams, fresh
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Bring a large pot of salted water to a boil and cook the pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
3. Add the diced bell pepper and halved cherry tomatoes to the skillet. Cook for another 5 minutes, stirring occasionally, until the bell pepper is tender.
4. Stir in the canned tuna (drained) and fresh spinach. Cook until the spinach wilts, about 2-3 minutes.
5. Add the cooked pasta to the skillet, then drizzle with lemon juice and season with salt and black pepper to taste. Toss everything together until well combined and heated through.
6. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 55 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 35 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from tuna, which supports muscle repair and growth.
• Rich in fiber from whole grain pasta and vegetables, promoting digestive health.

Tags