Ingredients
- 350 g pasta shapes (spiral or bows)
- olive or canola oil spray
- 1 onion, finely chopped
- 2 cloves garlic, crushed
- 200 g mushroom, sliced
- 1/2 zucchini, chopped
- 185 g can tuna or salmon, drained
- 375 mL low-fat evaporated milk
- 2 tsp plain flour
- 1 cup frozen peas
- 1/2 cup reduced-fat cheese, grated
- pepper, to taste
Method
- Cook pasta in boiling water according to packet instruction. Drain and set aside when done.
- While the pasta is cooking, spray frypan with oil and fry onions till soft.
- Add garlic and mushrooms and fry for a few minutes.
- Add zucchini and fish and cook until zucchini is just soft.
- Add evaporated milk and heat through.
- In a small bowl mix flour with a little water and mix to make a smooth paste.
- Add flour paste and peas to the vegetable and milk mixture and heat for a few minutes, stirring until sauce is thickened.
- Add cheese, cracked pepper and pasta and stir through.
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Ingredients
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1796 kJ | 405 kJ |
| 429 Cal | 97 Cal | |
| Protein | 33.7 g | 9.6 g |
| Fat, total | 6.5 g | 1.5 g |
| — saturated | 3.5 g | 0.8 g |
| Carbohydrate | 53.2 g | 12 g |
| — sugars | 15 g | 3.4 g |
| Sodium | 352 mg | 79.3 mg |
| Fibre | 8.9 g | 2 g |
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Comments (1)
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Excellent dinner very tasty and filling. Maybe use less pasta next time.
Pamela Ranson
Posted on: 01 Jan 20
