When looking for a simple & delicious dinner, nothing beats a budget-friendly tuna pasta. Put a green spin on a classic with asparagus, green beans and parsley.
- 60 g small shell pasta or gluten-free pasta
- olive oil cooking spray
- 2 tbsp light margarine
- 1 small brown onion, finely chopped
- 1 red capsicum, chopped
- 2 tbsp wholemeal plain flour or gluten-free flour
- 250 ml (1 cup) skim milk
- 1 bunch fresh asparagus, woody ends trimmed, chopped
- 100 g green beans, trimmed, chopped
- 185 g Sirena canned tuna in springwater, drained, flaked
- 35 g (⅓ cup) 50% reduced-fat grated cheese
- 1 tbsp chopped flat-leaf parsley
- 30 g wholemeal roll, processed until crumbs, or gluten-free breadcrumbs
- Cook pasta in a medium saucepan of boiling water for 10 minutes or until al dente. Drain well and set aside.
- Preheat oven to 190°C (fan-forced). Spray a 1.25L (5-cup capacity) ovenproof dish with cooking oil spray. Heat margarine in a small non-stick saucepan over a medium heat. Add onion and capsicum and cook, stirring, for 5 minutes or until onion softens.
- Add flour to pan and cook, stirring, for 2 minutes. Remove pan from heat and whisk in milk. Return pan to medium heat and cook, stirring, for a further 1 minute or until sauce thickens. Reduce heat to low and simmer for 1 minute.
- Add pasta, asparagus, beans, tuna and half the cheese to the pan, stirring until well combined. Transfer to an ovenproof serving dish. Combine remaining cheese, parsley and breadcrumbs in a small bowl, then sprinkle over pasta. Bake for 15 minutes or until topping is light golden. Serve.
This recipe is…
Please note, nutritional information is approximate and based on the uncooked ingredients.
|- Saturated fat||4.5 g|
|Total carbohydrates||49.8 g|
|- Sugars||15.7 g|
|Dietary fibre||7.4 g|