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–+ servings
tuna pasta in a white cassarole dish
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Tuna Broccoli Pasta Bake

This quick and easy Tuna Broccoli Pasta Bake is perfect for making when you want a healthie spin on comfort food. Its creamy and filling yet high in protein and is great for meal prepping.  
Course Lunch, Main Course
Cuisine Australian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 395kcal
Author Kim

Ingredients

  • 425 grams / 15 oz. Tinned Chunky Tuna tinned
  • 50 grams / 2 oz. broccoli
  • 250 grams / 1 cup pasta

White Sauce

  • 2 tablespoons butter
  • 1 ½ tablespoons Plain flour
  • 1 cup Low Fat Milk
  • 1 packet Spring vegetable soup

Topping

  • 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
    250 grams / 1 cup pasta
  • White Sauce: Melt the butter in a saucepan. Just as butter becomes melted, add plain flour to make a paste
    2 tablespoons butter, 1 ½ tablespoons Plain flour
  • Gradually whisk in the milk until everything is combined and all lumps are gone.
    1 cup Low Fat Milk
  • 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.
    1 packet Spring vegetable soup
  • Prepare Veg: Heat a skillet on high heat, add a little spray oil fry off the broccoli for 1 - 2 minutes. Put to one side once done
    50 grams / 2 oz. broccoli
  • 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
    425 grams / 15 oz. Tinned Chunky Tuna
  • Add Broccoli: : Add the broccoli to the tuna and white sauce and gently stir to combine
  • 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.
    ⅓ cup Low fat grated cheese, 1 teaspoon Multigrain breadcrumbs
  • Bake in fan oven at 180 degrees C (320 F) for 20 to 25 minutes.

Notes

Notes: Tuna bake will keep in the fridge in an air tight container for upto 2 days.  Serve with a green salad and a slice of lemon.

Nutrition

Calories: 395kcal | Protein: 39g | Fat: 22g | Saturated Fat: 5g | Fiber: 5g | Sugar: 2g