Healthier tuna and sweetcorn pasta

Photographer: HFG staff

This healthy tuna pasta bake recipe – made with sweetcorn, peas and reduced-fat cheddar – is ready in 45 minutes and feeds a family of four.

Serves: 4

Time to make: 45 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

225g penne pasta
1½ tablespoons cornflourcornstarchX
1½ cups skimmed milk
325g tin sweetcorn, drained
2 x 200g tins tuna steak in spring water, drained and flaked
1 cup frozen peas
3 shallots or ½ small red onion, thinly sliced
Juice ½ lemon
3/4 cup reduced-fat mature cheddar, grated
3/4 cup fresh breadcrumbs
Mixed salad leaves, to serve

Instructions

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1 Heat the oven to 200°C/fan 180°C/gas 6. Cook the pasta according to the pack instructions. Drain.

2 Meanwhile, combine the cornflour with 3tbsp of the milk in a jug. Pour the remaining milk into a large saucepan and bring to the boil. Whisk in the cornflour mixture, then bring the sauce back up to the boil. Cook for 1 min or until thickened.

3 Gently mix the cooked pasta into the sauce with the sweetcorn, tuna, peas, shallots or onion, lemon juice and half the cheese. Divide among 4 x 400ml ovenproof dishes. Combine the breadcrumbs and remaining cheese in a small bowl, then sprinkle evenly over the dishes. Bake for 20–25 min until the cheese is melted and golden.

Serving suggestion

Serve with salad leaves.

Nutrition Info (per serve)

Calories 497 cal

Kilojoules 2080 kJ

Protein 42.3 g

Total fat 6.2 g

Saturated fat 2.5 g

Carbohydrates 72.1 g

Sugar 13 g

Dietary fibre 7.5 g

Sodium 473 mg

Calcium 333 mg

Iron 3.3 mg

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.