Felt like having tuna and pasta. Fresh tuna is so expensive way over my budget. I decided to use canned tuna 95 g; it is a bit cheaper than the fresh tuna. The prices have increased way back in190’s it was 89 cents and on sale it can be 60 cents a can. Now on sale it is at $1.45. This can of tuna is chili flavoured with one tiny chili in it. Not even spicy for my taste bud.

Google: “Canned tuna is tuna fish that has been processed and preserved in cans, typically packed in water, oil, or brine, and is a convenient and shelf-stable source of protein: which is essential for building and repairing tissues. Some types of tuna, like albacore, are rich in omega-3 fatty acids, which are beneficial for heart health. It also keeps for a long time. Some brands can last for 2–5 years in your pantry.”

“Zucchini, also known as a courgette, is a type of summer squash, a long, green or yellow fruit that’s part of the Cucurbitaceae family (gourds) and is commonly eaten as a vegetable, though botanically it’s a fruit. Zucchini is a good source of vitamins, minerals, and fiber, and is low in calories. Zucchini is a versatile ingredient that can be used in a variety of dishes, both sweet and savory.”

“A carrot is a root vegetable, a member of the Apiaceae family, commonly known for its orange colour, although other varieties exist in purple, yellow, red, and white. Carrots are a good source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Carrots are versatile and can be eaten raw, cooked, or used in various dishes, including salads, soups, stews, and even desserts.”

“Red capsicum, also known as a red bell pepper or sweet pepper, is a fully ripe, red-coloured fruit (technically) from the Capsicum annuum plant, a member of the nightshade family, known for its sweet, slightly earthy flavour and high vitamin C content. Red capsicums are a good source of antioxidants, which can help protect against cell damage. They are used in a variety of dishes, including salads, stir-fries, roasted vegetables, and as a stuffing ingredient.”

This is multi-tasking recipe. My simple quick dinner is colourful, healthy, and delicious. Let’s cook!!!

Ingredients

180-200 g penne pasta
2 canned chili flavoured tuna (95 g each)
1 small carrot, cut to bite size
1/2 small zucchini, cut to bite size
1/2 red capsicum, deseeded, cut to bite size
1 Tbs minced garlic
Italian Seasoning
salt
pepper
oil
water, cook pasta

Method

Put water and 1 Tbs of salt into a pot, bring it to a boil. While water is boiling, heat 1 Tbs oil in a saucepan over medium heat. Once heated up add minced garlic, cook for 30 seconds. Then add in carrots and zucchini. Once the water is boiling, add the pasta and stir immediately to prevent sticking. 

Let penne cook for 10-12 minutes. Remove a piece of pasta and bite into it. It should be firm to the bite, not mushy. Meantime, cook the vegetables, stirring occasionally, for about 5-7 minutes. Add Italian Seasoning, salt and pepper. Transfer to a serving plate.

Once the pasta is cooked to your liking, drain it immediately and serve with the cooked vegetables, add the capsicums. Then open the canned tuna. Pour it in and toss around in penne and vegetables. Serve with a glass of red wine. Enjoy!!!

Note: Check the package for the recommended cooking time, as it can vary slightly by brand. You can any flavoured canned tuna. You can add in the capsicum and cook it with the vegetables. I didn’t cook my capsicum. Also, you can use fresh or dried herbs of your choice. You can use fresh tuna if you want to or add meat or just vegetables alone. You can use any vegetables of your choice. Increase the amount of the ingredients if you are making for more people.

https://helenscchin.com/2020/03/26/tuna-and-vegetables-penne/

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