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Creamy tuna and broccoli pasta bake

Category: Healthy Food
91 0








10016
Serves:
4
Time to make:
35 mins (Hands-on time: 30, Cooking time: 5)
Total cost:
$14.52 / $3.63 per serve

Instructions

Step 1

Cook pasta in a medium-sized pan following packet directions. Add broccoli to pan in the last 3-4 minutes of cooking. Drain. Preheat grill to high. Spray a 6-cup-capacity ovenproof baking dish with oil.

Step 2

Melt spread in a large saucepan over a medium heat. Add flour, garlic and chilli flakes. Stir until mixture thickens and bubbles.

Step 3




Remove from heat and gradually whisk in milk. Return to heat and cook, stirring, for 5 minutes or until thickened. Remove from heat.

Step 4

Add tuna and tomatoes to pan then stir in pasta and broccoli. Spoon mixture into prepared baking dish and sprinkle with mozzarella. Grill for 4-5 minutes  or until cheese has browned and melted. Top with basil (if using) and serve with rocket and dressing.

Variations

  • Make it vegetarian: Replace tuna with 100g reduced-fat ricotta cheese and add some red capsicum strips for extra flavour.

About this Recipe

Recipe by:

Photography: Mark O’Meara

Ingredient

  • 200g penne pasta
  • 500g (6 cups) broccoli florets
  • oil spray
  • 2 tablespoons reduced-fat spread
  • 1/4 cup flour
  • 1 clove garlic, crushed
  • pinch dried red chilli flakes
  • 2 cups trim milk
  • 185g can tuna in spring water, drained, flaked
  • 2 tablespoons oil-free sun-dried tomatoes, sliced
  • 1/2 cup grated mozzarella cheese
  • 1/4 cup fresh basil (optional)
  • 4 cups baby rocket with a little balsamic dressing

Nutrition info:

Energy:
1840kJ
Calories:
440cal
Protein:
30g
Fat:
11g
– saturated:
4g
Carbohydrates:
55g
– sugars:
11g
Dietary Fibre:
7g
Sodium:
420mg
Calcium:
380mg

October 3, 2014
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