Quick pasta with tuna and sweetcorn

Create an incredibly satisfying dinner with just a few store cupboard staples

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30 minutes
Serves 2
5.5 of 5 a day

Nutrition: Per serving

Kcal451
Fat7.8g
Salt0.9g
Sugar19.5g

Recipe by: World Cancer Research Fund | cancer and nutrition experts

This quick and healthy pasta recipe is a great lunch or dinner when you’re in a hurry. We’ve chosen to use a tomato sauce, which is much lower in calories than a cream-based one.

Suitable for young cooks

Ingredients

120g wholewheat pasta shapes
1 teaspoon olive oil
1 medium onion, chopped
1 garlic clove, finely diced
½ green pepper, sliced
½ red pepper, sliced
1 x 400g can chopped tomatoes
1 x 200g can sweetcorn, drained
1 teaspoon mixed herbs
1 x 160g tinned fish, eg tuna in spring water, drained
1 rounded tablespoon grated parmesan
Basil leaves to garnish

Method

Cook the pasta according to the instructions on the pack.
Meanwhile, measure the oil into a large saucepan, place on a medium heat and when hot add the onion and cook for around 5 minutes, stirring all the time. When the onion starts to brown add the garlic and cook for a further 2 minutes.
Add the peppers, tomatoes and mixed herbs. Bring to the boil, then reduce the heat and simmer without a lid for about 10 minutes.
Drain the pasta and add to the sauce. Add the sweetcorn and mix well.
Just before serving, gently stir in the tuna, but don’t over-stir otherwise the chunks will break up too much and it won’t look so appetising.
Serve in two warmed bowls with a sprinkle of grated parmesan and some torn basil leaves.

Top tip

When using canned products, choose versions stored in water as these will contain less salt and sugar. If using a salted or sugared variety, make sure you drain and rinse the contents. This will wash off some of the added salt or sugar.