Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Creamy tuna and broccoli pasta bake

This creamy tuna and broccoli pasta bake, is guaranteed to be a family favourite. It’s high in fibre and calcium and can be made gluten free. Easy and quick to make and this is a deliciously healthy lunch or dinner recipe.

Hands-on time: 30 mins
Time to make: 35 mins
Serving: 4 people

Ratings: 3.9

Save to favs/meal planning

See favs

Share or print this recipe

Ingredients

Measurements explained

200g penne pasta
500g (6 cups) broccoli florets
spray oil
2 tablespoons reduced-fat spread
¼ cup flour
1 clove garlic, crushed
pinch dried red chilli flakes
2 cups skim milk
185g can tuna in spring water, drained, flaked
2 tablespoons sliced oil-free sun-dried tomatoes
½ cup grated mozzarella cheese
¼ cup fresh basil (optional)
4 cups baby rocketarugulaX, with 4 tablespoons balsamic dressing (made with 2 parts balsamic vinegar to 1 part olive oil)

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

1 Cook pasta in a medium-sized saucepan following packet directions. Add broccoli in the last 3-4 minutes of cooking. Drain. Preheat grill to high. Spray a 6-cup-capacity ovenproof baking dish with oil.

2 Melt spread in a large saucepan over a medium heat. Add flour, garlic and chilli flakes. Stir until mixture thickens and bubbles.

3 Remove from heat and gradually whisk in milk. Return to heat and cook, stirring, for 5 minutes or until thickened. Remove from heat.

4 Add tuna and tomatoes to pan, then stir in pasta and broccoli. Spoon mixture into prepared baking dish and sprinkle with mozzarella. Grill for 4-5 minutes or until cheese has browned and melted. Top with basil (if using) and serve with rocket and dressing.

Variations

Make it vegetarian: Replace tuna with 100g reduced-fat ricotta cheese and add red capsicum strips for extra flavour.
Make it gluten free: Use gluten-free pasta and flour. If using pre-grated mozarella, check this is gluten free.

Nutrition info (per serve)

Calories 497 cal

Kilojoules 2080 kJ

Total fat 17 g

Saturated fat 5 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

Find this recipe interesting?

Save to favs/meal planning

See favs

First published: Sep 2012

Tag us on Instagram at @healthyfoodguidemag

One comment on Creamy tuna and broccoli pasta bake

Camille Purser May 21, 2023 at 12:09 pm #

I added dried herbs to the milk to add more flavour. Everyone enjoyed this x

Log in to Reply

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

Rainbow noodle salad with chicken and edamame

Roasted squash with blue cheese and hazelnuts

Tomato soup with basil

Veg and feta muffins

View more recipes

Nutrition advice you can trust

At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.