This healthy Tuna Pasta Bake is a versatile meal, not to mention its healthy, yummy, and high in protein, even with the pasta, thanks to the high protein penne pasta I chose for the recipe. I mean, seriously I would eat this for lunch, for dinner, and after a gym workout. It nutritious, good for you and easy to make.
Anything that is baked in the oven with cheese on top and has crunchy bits, and is under 400 calories per serve is a winner in my book!
This is also one of those recipes that is great to make on a Sunday evening, you know, while you’re making your other actual Sunday dinner because this tuna bake keeps in the fridge for a few days and it also freezes well. Perfect for pulling out after a long day at work…. Or just when you don’t feel like getting saucepans out.
Tuna Pasta Bake Leftover Tips
- Leftovers for Lunch. Make on a Sunday night and have the leftovers for weekday lunches. It provides that big protein hit and will leave you feeling fuller for longer without those annoying energy slumps after lunch
- Eat it cold or warm. It really is good either way.
- Portion it out. Store leftovers in lunch or dinner sized portions that you can eat in one sitting. I find this makes it easier to grab and go when you;re in a hurry.
When you make this dish and eat it straight from the oven, that delicious texture from the breadcrumbs combined with the stringy cheese is oh so good!
I actually felt good eating it to. You know those dishes where you enjoy preparing them and then there’s the anticipation of eating and then the actual eating, and sometimes it just doesn’t come together. Well, this does come together.
I felt good preparing it, and I felt good eating it. And afterward, I wasn’t hungry. Just happy that I had cooked a good solid healthy nutritionally balanced tuna bake that I really enjoyed!
Love tuna? Then check out my Tuna Mornay Pasta Bake for a slightly more richer tuna dish.
There's nothing like getting all your nutritional requirements in one meal! Fibre from the kale and broccoli, protein from the tuna and carbs (and protein) from the pasta, especially when you choose high protein pasta.
It's hard to go past a tuna pasta bake for all round versatility, and I love it because it's easy to make and stores well in the fridge and freezer. An all round winner for me. If you love your seafood like me, check out my healthy no fat salt and pepper squid or my on the table in 30 minutes one pot moroccan fish stew.
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Tuna Pasta Bake with Broccoli and Kale
Ingredients
- 425 grams / 15 oz. Tinned Chunky Tuna - tinned
- 250 grams / 1 cup Penne pasta
- 2 tablespoons butter
- 1 ½ tablespoons Plain flour
- 1 cup Low Fat Milk
- Pinch of salt
- 50 grams / 2 oz. broccoli
- 25 grams / 1 oz. diced kale
- 1 packet Spring vegetable soup
- 50 grams / 2 oz. Mushrooms - diced
- 2 teaspoons Garlic paste
- 1 teaspoon Lemon pepper
- 1 teaspoon Dijon mustard
- 1 teaspoon Multigrain breadcrumbs
- ⅓ cup Low fat grated cheese
Instructions
- Pasta: In a pot of boiling water, cook pasta to your liking. Once done, drain and set aside
- White Sauce: Melt the butter in a saucepan. Just as butter becomes melted, add plain flour to make a paste
- Gradually whisk in the milk until everything is combined and all lumps are gone. Add a pinch of salt
- Whilst stiring the white sauce, whisk in the powdered soup until it is all combined. This acts as a thickener and will change the consistency of the sauce to be thicker. Take of the heat once all combined.
- Prepare Veg: In a hot frypan, add a little oil and garlic and fry off the broccoli, kale and mushrooms. Put to one side once done
- Tuna: Drain the tuna until all the liquid is removed. Depending on how you like your tuna, you could add it to the white sauce after you’ve drained it, or use a fork to mash it up into smaller pieces. Once tuna is added to sauce, stir to combine
- Add Veg: Add the veg mixture to the tuna and white sauce and gently stir to combine
- Flavourings: Add a little more garlic paste if you like, plus the lemon pepper and Dijon mustard
- Putting it all together: finally mix in the drained pasta and stir to combine everything together
- In a baking dish, spoon the tuna pasta mixture until evenly spread. Spread the multigrain breadcrumbs and cheese.
- Bake in oven at 180 degrees C for 20 to 25 minutes.
Notes
Nutrition
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