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Healthy tuna pasta bake

Healthy tuna pasta bake
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This Healthy Tuna Pasta Bake is a comforting and nutritious meal perfect for busy weeknights. It combines protein-rich canned tuna, fiber-loaded whole wheat pasta, fresh vegetables, and a light cheese sauce to create a creamy, satisfying dish that the whole family will enjoy. Quick to prepare and easy to customize, this versatile bake reheats well, making it great for leftovers and packed lunches.

Ingredients

Scale

Pasta

  • 200g whole wheat or penne pasta

Tuna

  • 1 can (approx. 150g) tuna in water, drained

Vegetables

  • 1 cup fresh spinach, roughly chopped
  • 1/2 cup sweet corn (fresh or frozen)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced

Light Cheese Sauce

  • 300ml low-fat milk
  • 100g reduced-fat cheese, shredded
  • 1 teaspoon Dijon mustard

Seasonings and Others

  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Optional: extra reduced-fat cheese or whole-grain breadcrumbs for topping

Instructions

  1. Cook the pasta: Begin by boiling your whole wheat or penne pasta in salted water according to package instructions until al dente. Drain and set aside while you prepare the sauce and filling.
  2. Prepare the vegetables: Sauté finely chopped onion and minced garlic in a little olive oil until translucent and fragrant. Add fresh spinach and sweet corn, tossing until the spinach wilts but retains its vibrant green color.
  3. Make the light cheese sauce: In a separate saucepan, whisk together low-fat milk, reduced-fat cheese, and a touch of Dijon mustard over medium heat. Stir continuously until the cheese melts and the sauce thickens smoothly.
  4. Combine all ingredients: Mix the cooked pasta, sautéed veggies, drained tuna, and cheese sauce gently in a large bowl, ensuring every bit is coated evenly.
  5. Bake until golden: Transfer the mixture to a baking dish and sprinkle lightly with extra cheese or breadcrumbs if desired. Bake in a preheated oven at 180°C (350°F) for 20–25 minutes or until the top is golden and bubbling.

Notes

  • Use al dente pasta to prevent mushy bake.
  • Drain tuna well to avoid excess moisture.
  • Do not overcook vegetables; keep them slightly crisp.
  • Season the cheese sauce to taste with salt, pepper, and mustard.
  • Choose a moderately sized baking dish to keep the bake thick and hearty.

Nutrition

Keywords: tuna pasta bake, healthy baked pasta, family dinner, creamy pasta bake, quick dinners, easy pasta bake, nutritious meals, weeknight dinners

Find it online: https://marygourmet.com/healthy-tuna-pasta-bake/