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The diet of champions: Tuna, Lemon and Chard Farfalle

Try this satisfying protein- and carbohydrate-rich recipe the night before you run.

Preparation time: 20 minutes

Cooking time: 15 minutes

Serves: 4

Course: Main course

Main ingredient: Pasta


> 300g wholewheat farfalle (bow-tie pasta)

> 40g Flora

> 1 medium onion, finely chopped

> 4 garlic cloves, finely chopped

> 1 large bunch Swiss chard, trimmed and coarsely chopped or use 200g bag spinach leaves

> 185g can tuna chunks in spring water, undrained

> 1/4 tsp each salt, ground black pepper and chilli flakes

> Zest and juice of one lemon

> 15g pack chopped fresh basil leaves

> 40g (1 1/2 oz) freshly grated Parmesan cheese


> In a large saucepan, cook pasta in boiling water until tender then drain.

> In a large wide saucepan, melt 25g of the Flora over a medium-high heat and sauté onion and garlic until softened, about five minutes.

> Add Swiss chard or spinach and cook while stirring until leaves wilt, about three minutes. Add tuna and stir until heated through.

> Add drained pasta, remaining Flora, salt, pepper, chilli flakes, lemon zest, lemon juice, basil and Parmesan cheese.

> Toss well to thoroughly coat and serve right away.