Health & Wellness Magazine HealthQuest Spring 2018 | Page 13

SUPER TUNA PASTA SALAD
FETA AND CRISPY
CAYENNE CRUMBS
Tuna gives us a hit of vitamin D,
which in turn helps our bodies
to absorb calcium from the feta
cheese and natural yoghurt,
and they’re what makes this
salad creamy and delicious.
Serves 4
Total time: 25 minutes
1 small red onion
2 lemons
250g dried pasta shells
350g broccoli
1 slice of wholemeal bread (50g)
ó teaspoons of cayenne pepper
1 cucumber
½ a bunch of fresh
chives or dill (15g)
4 tablespoons natural yoghurt
2 x 120g tins of tuna in spring
water, from sustainable sources
50g feta cheese
Peel and finely chop the onion,
place in a large bowl with a
pinch of sea salt and black
pepper, then squeeze over all
the lemon juice and put aside.
Cook the pasta in a large pan of
boiling salted water according
to the packet instructions. Chop
the broccoli florets off the stalk.
Cut the woody end off the stalk,
halve the stalk lengthways, then
chuck it in with the pasta to cook
through. Chop the florets into small
bite-sized chunks, adding them to
the water for the last minute only,
just to take the rawness away.
Meanwhile, whiz the bread
and cayenne into crumbs in a
food processor, then toast in a
dry non-stick frying pan on a
medium heat until golden and
crispy, tossing regularly. Peel the
cucumber, halve lengthways and
scrape out the watery core, then
finely slice. Finely chop the herbs.
Mix the yoghurt into the lemony
onion, then add the cucumber
and herbs. Drain the pasta and
broccoli, finely chop the broccoli
stalk, and add it all to the bowl
of dressing. Drain and flake in
the tuna, toss together well, then
taste and season to perfection.
Divide between your bowls, and
serve sprinkled with crumbled feta
and the hot crispy crumbs.
CALORIES - 411KCAL
FAT - 6.2G
SAT FAT - 2.7G
PROTEIN - 33G
CARBS - 58.9G
SUGAR - 8.8G
SALT - 1.5G
FIBRE - 6.4G
2 PORTIONS OF
VEGETABLES & FRUITS
2018
2018 SPRING
SPRING 13
13