Description
Healthy, comforting tuna pasta bake with vegetables in a creamy tomato sauce. Made with whole wheat pasta and low-fat ingredients.
Ingredients
Scale
- 500g whole wheat pasta (penne or fusilli)
- 2 cans (150g each) tuna in spring water, drained
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 cup frozen peas
- 1 cup frozen sweetcorn
- 400g can chopped tomatoes
- 200g low-fat cream cheese
- 100ml skimmed milk
- 2 tablespoons tomato puree
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
- 50g mature cheddar cheese, grated (optional)
- 2 tablespoons whole wheat breadcrumbs (optional)
- 1 tablespoon olive oil
Instructions
- Prepare Vegetables: Heat olive oil in a large pan over medium heat. Add onion and cook until softened (5 mins). Add garlic and cook until fragrant (1 min). Add bell peppers and cook until softened (5-7 mins). Add peas and sweetcorn and cook until heated through (3-5 mins).
- Prepare Tuna: Drain tuna well, flake with a fork, and set aside.
- Cook Pasta: Bring a large pot of salted water to a boil. Add pasta and cook according to package directions (8-10 mins) until al dente. Drain well.
- Make Sauce: In a separate saucepan, combine chopped tomatoes, cream cheese, skimmed milk, tomato puree, oregano, and basil. Season with salt and pepper. Heat over low heat, stirring constantly, until smooth and creamy (5-7 mins). Adjust seasoning to taste.
- Assemble Bake: Preheat oven to 350°F (180°C). Add cooked pasta, drained tuna, and cooked vegetables to the sauce. Stir gently to combine. Pour mixture into a 9×13 inch ovenproof dish.
- Add Topping (Optional): Sprinkle grated cheddar cheese and breadcrumbs over the top.
- Bake: Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and golden brown and the bake is bubbly.
- Rest and Serve: Remove from oven and let stand for a few minutes before serving. Serve hot.
Notes
- Add more vegetables: Feel free to add other vegetables to the bake, such as mushrooms, zucchini, or spinach.
- Use different cheese: If you don’t have cheddar cheese, you can use mozzarella or Parmesan cheese instead.
- Make it spicier: Add a pinch of red pepper flakes to the sauce for a little heat.
- Add herbs: Fresh herbs, such as parsley or chives, can add a lovely flavor to the bake. Sprinkle them over the top before serving.
- Make it ahead of time: You can assemble the tuna pasta bake ahead of time and store it in the refrigerator until ready to bake. Just add a few extra minutes to the baking time.
- Freezing: This tuna pasta bake freezes really well. Allow it to cool completely before wrapping it tightly in plastic wrap and foil. It can be frozen for up to 3 months. Thaw it in the refrigerator overnight before baking.
- Gluten-Free Option: Use gluten-free pasta and breadcrumbs to make this recipe gluten-free.
- Lower Fat Option: Use fat-free cream cheese and skip the cheddar cheese topping to further reduce the fat content.
- Prep Time: 20 minutes
- Cook Time: 35 minutes