Curry Tuna Risoni

Difficulty | Serves 4 | Book 7

Curry Tuna Risoni book 7
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1 teaspoon ground coriander
1 teaspoon ground turmeric
1 teaspoon ground cumin
½ teaspoon dried fennel
½ teaspoon ground cardamom
¼ teaspoon dried chili powder
¼ teaspoon fine black pepper
cooking spray
1 medium size onion diced
1 teaspoon crushed garlic (in jar)
2 tablespoons Flora® Light margarine
1 cup risoni pasta
3 cups water
1 cup green capsicum diced
2 teaspoons salt-reduced chicken stock powder
1 x 425g can tuna in spring water drained

Per serve
FatTotal6.2g
Saturated1.7g
Fibre2.2g
Protein26.0g
CarbsTotal38.9g
Sugar2.9g
Sodium257mg
Kilojoules1325 (cals 316)
GI RatingLow

Method

  1. Measure all spices and place into a small bowl.
  2. Sauté onion and garlic in a large saucepan that has been generously coated with cooking spray for 2 minutes on medium heat. Add the spice mix mixing well for 1 minute.
  3. Add margarine and once melted add pasta and fold ingredients together well.
  4. Add water, capsicum and stock powder. Bring to boil then reduce to a moderate/slow boil. Place lid on saucepan for 5 minutes, stir occasionally.
  5. Remove lid and continue cooking for about 7-10 minutes or until pasta is soft in centre. Add drained tuna and combine well. Cook for 3 more minutes or until pasta is cooked.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

 

Dietitian's tip

Risoni pasta is a great low GI alternative to rice.

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