🍝 Macaroni with Tuna, Egg and Tomato

Photo of Macaroni with Tuna, Egg and Tomato

Macaroni with a quick homemade tomato sauce, tuna in water and hard-boiled egg. A classic, affordable one-pan dish with lean protein and plenty of carbs to refuel after a workout. Holds up perfectly in a lunch container.

⏱️ 25 min🍽️ 2 servings👩‍🍳 Easy🔥 638 kcal per serving💪 43 g protein per serving

Ingredients

  • 200 g macaroni
  • 1 tin (170 g) tuna in water
  • 2 large eggs
  • 200 g crushed tomatoes
  • 80 g onion
  • 12 g extra virgin olive oil
  • 2 cloves garlic
  • 1 tsp dried oregano

Method, step by step

  1. Put the eggs in a saucepan of boiling water for 10 minutes; drain, cool under running water, peel and cut into quarters.
  2. Cook the macaroni in plenty of salted water for the time on the packet until al dente; drain and set aside.
  3. Meanwhile, finely chop the onion and garlic and sauté them in a large frying pan with the olive oil over medium heat for 4-5 minutes, until the onion is translucent.
  4. Add the crushed tomatoes and the oregano, season with salt and pepper and let it reduce over medium heat for 6-8 minutes, stirring, until you have a thick sauce.
  5. Drain the tuna well, add it to the sauce and stir for a couple of minutes so it absorbs the flavour.
  6. Add the macaroni to the frying pan and toss with the sauce; divide between two plates or lunch containers and top with the hard-boiled egg quarters.

Nutritional information (per serving)

638
kcal
43 g
protein
80 g
carbs
14 g
fat

Values are approximate.

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