Healthy Tuna Bake With Sun-Dried Tomatoes Recipe
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
- Preheat oven to 180°C.
- Fill a large saucepan with water and bring to the boil. Cook pasta until just soft, drain and place in a baking dish.
- Heat oil in a frypan and lightly cook onion with frozen vegetables.
- Add tuna to cooked pasta in baking dish. Top with coooked vegetables.
- To prepare the sauce, place cream cheese and milk into frypan. Cook over a low heat, stirring until thickened.
- Add spring onions and sun-dried tomatoes to creamy sauce.
- Pour sauce over cooked pasta and vegetables in baking dish. Season with pepper.
- 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.
-
Cook pasta until just soft, drain and place in a baking dish. -
Lightly cook onion with frozen vegetables. -
Add tuna to cooked pasta in baking dish and top with coooked vegetables. -
Place cream cheese and milk into frypan. -
Add spring onions and sun-dried tomatoes to creamy sauce. -
Pour sauce over cooked pasta and vegetables in baking dish. -
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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