Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 1 x tuna steak - (abt 6 ounce) see * Note
- 1 pkt refrigerated reduced-fat cheese tortellini - (9 ounce) Nonstick cooking spray as needed
- 1 c. finely-minced red bell pepper
- 1 c. finely-minced green bell pepper
- 1/4 c. finely-minced onion
- 3/4 tsp fennel seeds crushed
- 1/2 c. evaporated skimmed lowfat milk
- 2 tsp all-purpose flour
- 1/2 tsp dry mustard
- 1/2 tsp freshly-grnd black pepper
Инструкции
- * Note: Substitute 1 (6-oz) can tuna packed in water, liquid removed, for tuna steak. Omit step 1.
- Grill or possibly broil tuna 4 inches from heat source till fish just begins to flake, about 7 to 9 min, turning once. Remove and throw away skin. Cut tuna into chunks; set aside.
- Cook pasta according to package directions, omitting salt. Drain; set aside.
- Spray large nonstick skillet with cooking spray. Add in bell peppers, onion and fennel seeds; cook over medium heat till crisp-tender.
- Whisk together lowfat milk, flour, mustard and black pepper in small bowl till smooth; add in to skillet. Cook till thickened, stirring constantly. Stir in tuna and pasta; reduce heat to low and simmer till heated through, about 3 min. Serve immediately.
- This recipe yields 4 servings.
- Comments: Cheese tortellini and tuna both provide good sources of protein. Add in a green salad to complete this delicious meal.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 100g | |
| Recipe makes 4 servings | |
| Calories 50 | |
| Calories from Fat 8 | 16% |
| Total Fat 0.94g | 1% |
| Saturated Fat 0.31g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 103mg | 4% |
| Potassium 163mg | 5% |
| Total Carbs 6.36g | 2% |
| Dietary Fiber 1.5g | 5% |
| Sugars 3.44g | 2% |
| Protein 4.23g | 7% |
