Description

A quick, creamy, and nutritious tuna pasta bake that’s perfect for a healthy midweek meal. Packed with protein, veggies, and a deliciously light sauce.

Ingredients

Units Scale

300g whole wheat pasta
1 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 red bell pepper, chopped
1 zucchini, chopped
150g frozen peas
2 cans (160g each) tuna in water, drained
300ml low-fat milk
2 tbsp plain flour
2 tbsp low-fat cream cheese
1 tsp Dijon mustard
50g grated reduced-fat cheddar cheese
Salt and pepper to taste
Fresh parsley for garnish (optional)

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Instructions

Preheat oven to 180°C (350°F). Cook pasta according to package instructions until al dente. Drain and set aside.
In a large pan, heat olive oil over medium heat. Sauté onion and garlic until softened.
Add red bell pepper, zucchini, and peas. Cook for 5-7 minutes until vegetables are tender.
Stir in tuna and cook for 2 more minutes.
In a small saucepan, heat milk over low heat. Whisk in flour gradually until thickened.
Add cream cheese and mustard to the sauce, stirring until smooth. Season with salt and pepper.
Combine cooked pasta, vegetable-tuna mixture, and sauce in a large mixing bowl. Mix well.
Transfer to a baking dish and sprinkle with grated cheddar cheese.
Bake for 20 minutes or until golden and bubbling. Garnish with parsley if desired.

Notes

Use gluten-free pasta for a gluten-free option.
Add spinach or mushrooms for extra vegetables.
Can be prepped ahead and stored in the fridge before baking.

Nutrition

Serving Size: 1 serving
Calories: 410
Sugar: 6g
Sodium: 480mg
Fat: 10g
Saturated Fat: 4g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 52g
Fiber: 7g
Protein: 30g
Cholesterol: 45mg