Craving a quick, flavorful meal that won’t break the bank? This Lemon Garlic Tuna Pasta is your new weeknight hero, offering a delicious and healthy budget meal solution in under 30 minutes.
Key Ingredients & Substitutions:
- Canned Tuna: Use tuna packed in water or olive oil.
- Pasta: Any shape works! Whole wheat pasta is a great healthy budget meal option.
- Lemon: Fresh lemon juice is key; bottled can work in a pinch.
- Garlic: Fresh cloves offer the best flavor.
- Olive Oil: A good quality extra virgin olive oil enhances the dish.
- Parmesan Cheese: Nutritional yeast can be a dairy-free alternative.
- Spinach: Kale or other leafy greens are good substitutes.
Ingredients:
Main:
- 8 oz (225g) dried pasta (your favorite shape)
- 2 cans (5 oz/142g each) tuna, drained
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1/2 cup pasta water
- 1/4 cup fresh lemon juice (from about 1-2 lemons)
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt (or to taste)
- 2 cups fresh spinach, roughly chopped
Optional:
- 1/4 cup grated Parmesan cheese (for serving)
- Red pepper flakes (for a little kick)
- Fresh parsley or chives, chopped (for garnish)
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 350-400 (varies based on ingredients)
- Tools Needed: Large pot, large skillet
Step-by-Step Instructions:
1. Cook Your Pasta
Bring a large pot of salted water to a rolling boil. Add your pasta and cook according to package directions until al dente. Reserve 1/2 cup of pasta water before draining.
2. Sauté the Garlic
While the pasta cooks, heat olive oil in a large skillet over medium heat. Add the minced garlic and cook for about 1 minute until fragrant. Be careful not to burn it.
3. Combine and Season
Add the drained tuna to the skillet with the garlic. Pour in the reserved pasta water and fresh lemon juice. Stir well to combine. Season with black pepper and salt.
4. Add Pasta and Spinach
Add the cooked and drained pasta to the skillet. Toss everything together thoroughly. Stir in the fresh spinach until it wilts, which should only take a minute or two.
5. Serve and Garnish
Remove from heat immediately. Serve your Lemon Garlic Tuna Pasta warm, topped with optional grated Parmesan cheese, red pepper flakes, or fresh herbs. Enjoy this quick and healthy budget meal!
Variation Ideas:
- Add cherry tomatoes for a burst of sweetness.
- Stir in capers for a briny kick.
- Include chopped bell peppers for extra crunch and color.
- Mix in sun-dried tomatoes for a deeper flavor.
Storage Instructions:
Store any leftover Lemon Garlic Tuna Pasta in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stovetop over low heat, or in the microwave, adding a splash of water or broth if it seems dry.
Frequently Asked Questions (FAQ):
Can I use fresh tuna instead of canned?
Yes, you can pan-sear fresh tuna fillets and flake them into the pasta. This is a delicious, albeit less budget-friendly, option.
What kind of pasta works best?
Any short pasta like penne, fusilli, or farfalle works great. Spaghetti or linguine also make excellent choices.
Is this dish suitable for meal prep?
Absolutely! This Lemon Garlic Tuna Pasta is a fantastic healthy budget meal for meal prepping. The flavors meld even better overnight.
Can I make it spicier?
Yes, add a pinch or two of red pepper flakes with the garlic for a nice kick.
How can I make this dish creamier?
You can stir in a tablespoon of cream cheese or a splash of heavy cream at the end, though this will slightly increase the calories.
What if I don’t have fresh lemon?
Bottled lemon juice can be used, but fresh lemon juice provides a brighter, more vibrant flavor. Adjust the amount to your taste.
