Farfalle with Tuna, Lemon and Swiss Chard
Contributed by: News Canada
It's easier to eat well when you think in colour.
(NC) - The substances that give plant foods their different colours are also what make them so good for us. Serving a colourful array of fruit and vegetables makes the meal more interesting and helps you get a wider range of heart healthy nutrients such as vitamins and fibre.
- 1 pkg whole wheat farfalle (300 g)
- 3 tbsp Becel Olive Oil margarine (45 mL)
- 1 medium onion, finely chopped (1)
- 4 cloves garlic, minced (4)
- 1 large bunch Swiss chard, trimmed and coarsely chopped (1)
- 1 can water-packed chunk light tuna, undrained (170 g)
- 1/4 tsp each: salt, black pepper, chili flakes (1 mL)
- 1 zest and juice of 1 lemon (1)
- 1/4 cup chopped fresh basil leaves (50 mL)
- 1/2 cup Parmesan cheese (125 mL)
Cook pasta in boiling water until tender; drain. In a large pot, melt 2 tbsp (30 mL) margarine over medium-high heat and sauté onion and garlic until softened, about 5 minutes. Add Swiss chard and cook until leaves wilt, about 3 minutes. Add tuna and stir until heated through. Add drained pasta, remaining 1 tbsp (15 mL) margarine, salt, pepper, chili flakes, lemon rind, lemon juice, basil and Parmesan cheese; toss well to thoroughly coat.
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Serving Size: Makes 4 Servings
Nutritional Information: Per Serving: 469 calories, 26.9 g protein, 14.3 g fat, 20 mg cholesterol, 64 g carbohydrate, 9 g fibre, 728 mg sodium, 629 mg potassium