Macarrão Integral com Atum

Macarrão Integral com Atum is a healthy Brazilian pasta dish that combines whole wheat pasta with protein-rich tuna and vibrant vegetables, making it both nutritious and satisfying. This dish is perfect for a quick and wholesome meal that doesn't compromise on flavor.

Ingredients

• Whole wheat pasta - 200 grams
• Canned tuna in olive oil - 150 grams (drained)
• Cherry tomatoes - 150 grams (halved)
• Spinach - 100 grams (fresh)
• Garlic - 2 cloves (minced)
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons (chopped)

Steps

1. Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente, usually about 8-10 minutes.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the halved cherry tomatoes to the skillet and cook for an additional 3-4 minutes until they begin to soften.
4. Stir in the fresh spinach and cook until wilted, about 2 minutes.
5. Once the pasta is cooked, drain it and add it to the skillet with the sautéed vegetables.
6. Add the drained canned tuna, lemon juice, salt, and black pepper. Toss everything together gently until well combined and heated through.
7. Remove from heat, garnish with chopped fresh parsley, and serve immediately.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 30 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein from tuna, supporting muscle health.
• High in fiber from whole wheat pasta and spinach, promoting digestive health.

Tags