Main meal$

Lečini makaroni s tuno in smetano

Okusni in uravnoteženi lečini makaroni s tuno in smetano združujejo sočno tunino, lahka kremno omako z limoninim sokom ter brezglutenske testenine.

Prep time
10 min
Cook time
15 min
Total time
25 min
Servings
4

Recipe

Za tunino omako

Fish, tuna, light, canned in water
240 g
Cream, heavy
150 ml
Onions, yellow, raw
100 g
Garlic, raw
1 clove
Oil, olive, extra virgin
1 tbsp
Lemon juice, raw
1 tbsp
Salt, table, iodized
1 pinch

Za prilogo

FUSILLI RED LENTIL PASTA
280 g

Per servingTotal
Calories:460 kcal1840 kcal
Protein:31 g124 g
Carbohydrates:40 g160 g
Fat:17 g68 g
Micronutrients
Sugar:2.7 g10.6 g
Saturated fat:9.4 g37.4 g
Cholesterol:64 mg255.9 mg
Sodium:197.5 mg790 mg
Potassium:195.4 mg781.6 mg
Calcium:40.3 mg161.2 mg
Iron:1.1 mg4.4 mg
Magnesium:19.1 mg76.4 mg
Zinc:0.6 mg2.3 mg
Phosphorus:115.1 mg460.4 mg
Vitamin C:4 mg15.8 mg
Vitamin A:164.3 µg657.3 µg
Vitamin D:1.3 µg5.3 µg
Vitamin B12:1.6 µg6.4 µg

Instructions

1
V večjem loncu zavrite 2 litra soljene vode. Stresite lečine makarone in jih kuhajte 6 do 8 minut (oziroma po navodilih na embalaži), da ostanejo al dente.
2
Medtem v veliki ponvi na zmernem ognju segrejte oljčno olje. Dodajte drobno sesekljano čebulo ter jo pražite 4 do 5 minut, da se zmehča in postekleni.
3
K čebuli dodajte drobno sesekljan česen in mešajte 1 minuto, da zadiši.
4
V ponev stresite odcejeno tunino in jo z leseno kuhalnico nežno razdrobite na manjše koščke.
5
Prilijte lahko smetano za kuhanje in limonin sok ter začinite z morsko soljo in mletim črnim poprom. Omako na nizkem ognju počasi segrevajte 2 do 3 minute, da se rahlo zgosti.
6
Kuhane lečine makarone odcedite (pri tem prihranite pol zajemalke vode od kuhanja testenin).
7
Makarone skupaj s prihranjeno vodo vmešajte neposredno v tunino omako ter vse skupaj nežno mešajte 1 minuto na nizkem ognju, da testenine vpijejo omako. 8 Jed posujte s sveže sesekljanim peteršiljem in takoj toplo postrezite.

Nutritional benefits

Zaradi visoke vsebnosti beljakovin v tunini in lečinih testeninah ter prehranskih vlaknin, ta jed podpira vzdrževanje mišične mase in zagotavlja dolgotrajen občutek sitosti.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.