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Tuna Bake with Sun-dried Tomatoes
Prep: 15 min
Cook: 25 min
Servings: 6
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A hearty dish that the whole family will love!
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Ingredients

  • 300 g pasta shapes (spiral or bows)
  • 1 tsp olive oil
  • 1 onion, diced
  • 1 cup frozen broccoli
  • 1 cup frozen cauliflower
  • 1/2 cup frozen peas
  • 1/2 cup frozen corn kernel
  • 425 g tuna in spring water, drained
  • 200 g reduced-fat cream cheese
  • 1/2 cup reduced-fat milk
  • 3 spring onions (including green tops), diced
  • 50 g sundried tomato, drained and chopped
  • to taste pepper
  • 1/2 cup reduced-fat cheddar cheese, grated

Method

  1. Preheat oven to 180°C.
  2. Fill a large saucepan with water and bring to the boil. Cook pasta until just soft, drain and place in a baking dish.
  3. Heat oil in a frypan and lightly cook onion with frozen vegetables.
  4. Add tuna to cooked pasta in baking dish. Top with coooked vegetables.
  5. To prepare the sauce, place cream cheese and milk into frypan. Cook over a low heat, stirring until thickened.
  6. Add spring onions and sun-dried tomatoes to creamy sauce.
  7. Pour sauce over cooked pasta and vegetables in baking dish. Season with pepper.
  8. Top with grated cheese and bake in oven until golden brown.

Recipe from More Deadly Tucker cookbook (2013), North Metropolitan Health Service © State of Western Australia, reproduced with permission.


Variation:

Fresh broccoli and cauliflower can be used in place of frozen.

  • recipe step image
    Cook pasta until just soft, drain and place in a baking dish.
  • recipe step image
    Lightly cook onion with frozen vegetables.
  • recipe step image
    Add tuna to cooked pasta in baking dish and top with coooked vegetables.
  • recipe step image
    Place cream cheese and milk into frypan.
  • recipe step image
    Add spring onions and sun-dried tomatoes to creamy sauce.
  • recipe step image
    Pour sauce over cooked pasta and vegetables in baking dish.
  • recipe step image
    Top with grated cheese and bake in the oven until golden brown.
Comment:

To make this recipe gluten-free use gluten-free pasta.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

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Nutrition Information

per serving per 100g
Energy 1714 kJ 489 kJ
410 Cal 117 Cal
Protein 28.3 g 8.1 g
Fat, total 9.8 g 2.8 g
— saturated 5.1 g 1.5 g
Carbohydrate 47.1 g 13.5 g
— sugars 9 g 2.6 g
Sodium 348 mg 99 mg
Fibre 8 g 2.3 g

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