Tuna macaroni bake
Serves: 4
Time to make: 25 mins
Total cost: $8.56 / $2.14 per serve
(at time of publication)
Ingredients
- 2 cups macaroni pasta (around 250g)
- 1 head broccoli, chopped
- 2 tablespoons sunflower oil
- 2 tablespoons flour
- 3 cups warm milk
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 3 tablespoons grated parmesan cheese
- 185g can tuna in spring water, drained
- small handful basil, roughly chopped
- ¼ cup breadcrumbs
Instructions
1 Cook the macaroni in a large pan of boiling salted water according to packet instructions, until al dente. Add the broccoli for the last 1 minute of cooking time. Drain and tip back into the pan.
2 Meanwhile, heat the oil in a pan. Add the flour and cook, stirring, for 1 minute. Gradually add the milk, whisking constantly, until the mixture thickens. Bring to the boil and simmer for 1 minute, then remove the pan from the heat. Season with salt and pepper, then add half the cheese and stir to melt.
3 Preheat the grill. Toss the sauce through the drained pasta mixture with the tuna and basil. Tip into a shallow ovenproof dish and scatter over the breadcrumbs and remaining cheese. Grill for 5 minutes, or until golden and hot through.
Nutrition Info (per serve)
-
Calories 468cal
-
Kilojoules 1960kJ
-
Protein 32.3g
-
Total fat 10.8g
-
–Saturated fat 2.4g
-
Carbohydrates 61.1g
-
–Sugars 12.6g
-
Dietary fibre 3.9g
-
Sodium 470mg
-
Calcium 375mg
-
Iron 2.3mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
