Garlic Tuna Pasta
Broccoli and Lemon Zest

A light and savory garlic tuna pasta tossed with tender-crisp broccoli, chili flakes, and a touch of yogurt and fresh lemon zest for a vibrant flavor.

Ingredients

• 200 g spaghetti
• 1 can tuna in water
• 1 head broccoli
• 1 white onion
• 3 cloves garlic
• 1 tsp chili flakes
• 2 tbsp olive oil
• 2 tbsp unsweetened yogurt
• 2 tbsp parmesan cheese
• 1 lemon
• to taste salt

Instructions

1. 1Boil the spaghetti

   

   Bring a pot of water to a boil, add salt, and put in the spaghetti. Cover partially and boil for about 8 minutes to cook the noodles properly.

   Tip: Always salt your boiling water well to ensure the pasta is seasoned from the inside out.
2. 2Peel and chop broccoli stems

   

   Take slightly older broccoli stems, peel the outer skin to remove fibrous parts, and chop them into manageable pieces to prevent wasting dietary fiber and ensure a friendly texture.

   Tip: Peeling older broccoli stems removes the tough outer layer, making them tender and pleasant to eat.
3. 3Chop the onion

   

   Place the white onion on a wooden cutting board and slice it into small, uniform pieces to build the aromatic base.

   Tip: Keep the root intact while dicing to keep the onion layers together for easier cutting.
4. 4Mince the garlic

   

   Slice the peeled garlic cloves and mince them finely on the wooden cutting board to release their aromatic essential oils.

   Tip: Mincing garlic finer releases more allicin, giving a more intense garlic flavor to the dish.
5. 5Open canned tuna and prepare pan

   

   Open a can of tuna, which is low-fat, low-calorie, and high-protein, making it ideal for fat-loss meal prep. Prepare the pan for stir-frying using olive oil.

   Tip: Canned tuna is extremely convenient for quick salads, sandwiches, and healthy pasta dishes.
6. 6Sauté onion and garlic

   

   Pour the chopped onion and minced garlic directly into the pan with olive oil and sauté until fragrant.

   Tip: Sauté over medium heat to prevent the garlic from burning and turning bitter.
7. 7Add Chili Flakes

   

   Pour in a small spoonful of chili flakes into the pan with the sautéed onions, garlic, and broccoli to build a rich and savory texture.

   Tip: Adjust the amount of chili flakes depending on your preferred level of heat.
8. 8Stir-fry the Broccoli and Aromatics

   

   Add minced onion, garlic, and a small spoonful of chili flakes into the pan with olive oil. Toss in the chopped broccoli and stir-fry everything together for 2 to 3 minutes until aromatic and tender-crisp.

   Tip: Stir-frying the onions and garlic first builds a rich flavor base for the dish.
9. 9Add the Canned Tuna

   

   Incorporate the drained pieces of canned tuna directly into the pan with the stir-fried vegetables. Tuna provides a low-fat, high-protein element that blends seamlessly into the savory mix.

   Tip: Break the tuna chunks slightly so they distribute evenly throughout the vegetables.
10. 10Combine with Cooked Noodles

    

    Add the pre-cooked spaghetti directly into the pan alongside the vegetable and tuna mixture. Toss and stir everything together thoroughly to ensure the flavors coat every strand of noodle.

    Tip: Make sure to reserve some pasta water if you need extra moisture to help bind the sauce.
11. 11Add Unsweetened Yogurt

    

    Spoon unsweetened yogurt directly on top of the cooked pasta in the pan to create a creamy, low-calorie milky base.

    Tip: Ensure the heat is low or off when mixing yogurt to prevent it from curdling.
12. 12Grate Lemon Zest

    

    Grate a little fresh lemon zest directly over the pasta dish to enrich the overall flavor profile and add a refreshing aroma.

    Tip: Only grate the yellow outer skin of the lemon, avoiding the bitter white pith underneath.

Storage & Reheating

Burn It Off

Frequently Asked Questions