One-Pot Tuna & Broccoli Pasta

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Dairy Farmers of Canada

Ingredients

2-3/4 cups (675 mL) milk, divided

1-3/4 cups (425 mL) water

1/4 tsp (1 mL) salt

10 oz (300 g) whole wheat rotini or fusilli pasta

6 cups (1.5 L) chopped broccoli florets (1 large bunch)

8 oz (250 g) Ricotta cheese

1 tsp (5 mL) grated lemon zest

3 tbsp (45 mL) freshly squeezed lemon juice

1/4 tsp (1 mL) pepper

2 cans (each 170 g) water-packed flaked tuna, drained

One-Pot Tuna & Broccoli Pasta

This is truly a one-pot dish - you don't even need to drain the pasta. The pasta cooks in the milk and creates the sauce. With all four foods groups in one simple dish, you're set for dinner.

Tip: If your family isn't used to the look and texture of whole wheat pasta, start out by mixing in some whole wheat pasta with the regular pasta, then gradually add more whole wheat until you're not using any regular at all.

Servings: 4

Preparation time: 10-15 minutes

Cooking time: 17 minutes

Nutritional Information

Per serving:

Calories: 588

Protein: 49 g

Carbohydrate: 76 g

Fat: 12 g

Fibre: 9.9 g

Sodium: 581 mg

Instructions

In a large pot, heat 2-1/2 cups (625 mL) of the milk, water and salt over medium heat until steaming. Stir in pasta. Cover, reduce heat to medium-low and simmer for 10 min, stirring once. Add broccoli on top of pasta, cover and simmer for 5 min or until pasta is tender and broccoli is tender-crisp.

Stir Ricotta, lemon zest, lemon juice and pepper into pot until blended. Stir in enough of the remaining milk to moisten pasta to desired consistency. Gently stir in tuna, just until heated through.

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