

Crispy tuna and pasta bake
Ingredients
- 1 cup high-fibre spiral pasta
- 1½ tablespoons cornflourcornstarchX
- 1½ cups reduced-fat milk
- 420g can no-added-salt sweet corn sweetcornXkernels, drained
- 2 x 185g cans tuna in oil, drained, flaked
- 1 cup frozen peas
- 3 spring onions, thinly sliced
- 1½ tablespoons lemon juice
- ²⁄³ cup grated reduced-fat tasty cheese
- ¹⁄³ cup fresh breadcrumbs
- 120g mixed salad greens, to serve
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Instructions
1 Preheat oven to 200°C. Cook pasta according to packet instructions. Drain and set aside.
2 Place cornflour and ¼ cup milk in a jug, whisking to combine. Pour remaining milk into a saucepan over medium–high heat and bring to the boil.
Whisk in cornflour mixture and cook for 1 minute or until sauce thickens.
3 Add pasta, corn, tuna, peas, spring onion, lemon juice and half the cheese to pan, stirring well to combine. Spoon mixture into four 1½-cup capacity ramekin dishes. Combine breadcrumbs with remaining cheese in a bowl, then sprinkle evenly over tops. Place dishes on a baking tray, transfer to oven and bake for 20–25 minutes or until tops are just golden. Serve with mixed salad greens.
Nutrition Info (per serve)
-
Calories 398cal
-
Kilojoules 1665kJ
-
Protein 19.3g
-
Total fat 8.6g
-
–Saturated fat 2.4g
-
Carbohydrates 56.2g
-
–Sugars 21.3g
-
Dietary fibre 7.5g
-
Sodium 533mg
-
Calcium 179mg
-
Iron 2.8mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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