Many tuna pasta bake recipes are very high in saturates, salt and calories. Not so this version, which is also high in fibre and protein.
Ingredients
- 8½ oz (240 g) dried wholemeal penne pasta
- 7 oz (200 g) broccoli florets
- 11 oz (320 g) canned tuna steak in olive oil, drained and 1½ tbsp of the oil reserved
- 1 tbsp red pesto
- 12 oz (350 g) passata with onions and garlic
- 6 cherry tomatoes, halved
- 3½ oz (100 g) reduced-fat soft cheese
- 1¾ oz (50 g) reduced-fat Cheddar cheese, grated
- 1 oz (25 g) fresh wholemeal breadcrumbs
- salt
- 7 oz (200 g) mixed salad leaves, to serve
How to Make It
- Preheat the oven to 190°C/375°F/Gas Mark 5. Bring a large saucepan of very lightly salted water to the boil, then add the pasta and cook for 12 minutes, or until tender but still firm to the bite. Drain.
- Meanwhile, steam the broccoli florets until just tender. Flake the tuna.
- Put the tuna oil, pesto and passata in a saucepan and cook, stirring, over a medium–high heat for 1–2 minutes, until warmed through.
- Tip the cooked pasta into a shallow ovenproof dish along with the sauce, broccoli, cherry tomatoes and tuna. Stir gently to make sure all the pasta is well covered.
- Dot the top with the soft cheese, then sprinkle over the Cheddar cheese and breadcrumbs. Bake in the preheated oven for 20 minutes, or until heated through and the cheese is golden and melted. Serve immediately with the salad leaves.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 533 kcal Calories from Fat: 0 kcal |
% Daily Value*
|
Saturated Fat 7.5 g 38% |
Trans Fat 0.0 g |
carbohydrates 54.0 g 42% |
Dietary Fiber 8.1 g 21% |
Sugars 10.1 g 11% |
Protein 32.0 g 64% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |