This is a healthy and delicious Tuna Pasta Bake with green goodness from kale and broccoli. High in protein, low in fats, this is definitely a meal that will keep you fuller for longer.
Course Lunch, Main Course
Cuisine Australian
Keyword tuna bake, tuna pasta bake
Prep Time 10minutes
Cook Time 20minutes
Total Time 30minutes
Servings 4
Calories 395kcal
Author Kim
Ingredients
425grams/ 15 oz. Tinned Chunky Tunatinned
250 grams/ 1 cup Penne pasta
2tablespoonsbutter
1 ½tablespoonsPlain flour
1cupLow Fat Milk
Pinch of salt
50grams/ 2 oz. broccoli
25grams/ 1 oz. diced kale
1packet Spring vegetable soup
50grams/ 2 oz. Mushroomsdiced
2teaspoonsGarlic paste
1teaspoonLemon pepper
1teaspoonDijon mustard
1teaspoonMultigrain breadcrumbs
1/3cupLow fat grated cheese
Instructions
Pasta: In a pot of boiling water, cook pasta to your liking. Once done, drain and set aside
White Sauce: Melt the butter in a saucepan. Just as butter becomes melted, add plain flour to make a paste
Gradually whisk in the milk until everything is combined and all lumps are gone. Add a pinch of salt
Whilst stiring the white sauce, whisk in the powdered soup until it is all combined. This acts as a thickener and will change the consistency of the sauce to be thicker. Take of the heat once all combined.
Prepare Veg: In a hot frypan, add a little oil and garlic and fry off the broccoli, kale and mushrooms. Put to one side once done
Tuna: Drain the tuna until all the liquid is removed. Depending on how you like your tuna, you could add it to the white sauce after you’ve drained it, or use a fork to mash it up into smaller pieces. Once tuna is added to sauce, stir to combine
Add Veg: Add the veg mixture to the tuna and white sauce and gently stir to combine
Flavourings: Add a little more garlic paste if you like, plus the lemon pepper and Dijon mustard
Putting it all together: finally mix in the drained pasta and stir to combine everything together
In a baking dish, spoon the tuna pasta mixture until evenly spread. Spread the multigrain breadcrumbs and cheese.
Bake in oven at 180 degrees C for 20 to 25 minutes.
Notes
Notes: Tuna bake will keep in the fridge in an air tight container for upto 2 days. Serve with a green salad and a slice of lemon.