Healthy Recipes

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Baked Tuna Pasta

   

 

Ingredients
300 g dried pasta shapes

(Ingredients for the béchamel sauce)
600 ml soya milk
1 sprig parsley
10 black peppercoms
2 slices of onion
2 bay leaves
2 blades of mace
60 g soya margarine
40 gm plain flour
1 medium onion, chopped
1 tbsp tomato puree
1 tbsp tomato ketchup
1 tbsp chopped fresh parsley black pepper
1 x 400 g tins tuna
1 red pepper, chopped
100 gm frozen peas


Method
1) Boil the pasta in a pan of boiling water until al dente (firm to the bite). Drain well.

2) Make the bechamel sauce adding the onion slices after you melt the margarine in the pan, then fry for 3-4 minutes. Add the flour and blend in well. Add the milk a little at a time, mixing well with a spoon each time you add it. Repeat until all the milk has been used.

3) Add the tomato puree and ketchup and the chopped parsley; season with black pepper to taste. Heat the oven to 190°C / gas mark 5.

4) Add the tuna, pepper, peas and pasta and mix well.

5) Pour the mixture into an ovenproof dish and bake for 30-35 minutes until lightly browned. Serve hot.

Protein: Medium
Saturated Fat: Low
Unsaturated fat: Low
Glycaemic Index: Low
Insoluble Fibre: Medium
Cholesterol: Low
Anti-Oxidant level: Medium


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