Kid Dinner Recipes:
Whole Wheat Pasta
with Tuna-Tomato Sauce
This healthy recipe is one your kids will be familiar with (since all kids know and like spaghetti), and one that you will enjoy as well. It’s quick, easy, painless, and healthy!
(Serves 4)
Ingredients:
¼ cup of olive oil
4 cloves of garlic (chopped)
½ onion (chopped)
2 tbsp. dried oregano
2 tbsp. dried parsley
12 oz. canned tuna
1 cup of mushrooms (sliced)
½ cup of chopped olives (optional)
2 cups chopped bottled artichoke hearts
1 large can of tomato sauce (1000ml)
¼ cup of water
Salt and pepper to taste
Parmesan cheese
1 pack of whole wheat pasta
Instructions:
1. Start the process of boiling a pot of water. Enough to cook pasta noodles in.
2. Once you have all your other ingredients in front of you, get a medium to large saucepan and heat the olive oil for about two minutes. Throw in the garlic. Right before the garlic browns, put in your chopped onion. Let the onions sweat then add the oregano and parsley. Mix or stir up the ingredients in the pan.
3. Toss in the tuna and stir mix it with the ingredients. After three minutes, put in the mushrooms and chopped olives, making sure the ingredients are well mixed. Give it another three minutes.
4. Throw in your two cups of chopped artichoke hearts, and some salt and pepper. Give everything a good mix then reduce the flame to its lowest setting. Wait about six minutes, stirring the ingredients to make sure everything mixes well.
5. Put in your tomato sauce and give it a good stir, making sure all your ingredients are coated. Put in the fourth cup of water and allow the sauce to cook until it simmers.
6. Every time the sauce begins to simmer, give it a good stir to make sure nothing sticks to the bottom, and let it be. Do this until your pot of water starts to boil.
7. When the pot of water boils, throw in your noodles. Remember that whole wheat pasta will take a bit longer to cook. Leave it alone for ten minutes then check the noodles.
8. When your pasta noodles are almost ready, turn the flame off you sauce.
9. Once your noodles are cooked, serve each of your children a cup of cooked pasta. Make sure their sauce has a good portion of tuna, artichoke hearts, and mushrooms in it. Put parmesan cheese on top.
Most packs of pasta come in 500g or 1kg. Whole wheat pasta is more filling than regular pasta so you may want to cook only half of the amount you usually cooked before to avoid having leftovers.
It takes about thirty to forty-five minutes to prepare this dish, and half of that time you’re waiting for the sauce to simmer or the water to boil, so you’re also free to do other things!
This recipe provides your children with two servings of grains, three servings of protein, one serving of vegetables, and a bit of dairy from the cheese. You can serve this dinner with some 100% fruit juice for a meal that covers your entire kids food pyramid!
Want More Healthy and Delicious Recipes Like This One?
|
