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Healthy tuna pasta bake

Healthy tuna pasta bake
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A healthy tuna pasta bake that balances simplicity, nutrition, and rich flavors, combining whole wheat or gluten-free pasta, lean tuna, fresh vegetables, and low-fat cheese. Perfect for quick, family-friendly dinners and easily customizable for various dietary needs.

Ingredients

Scale

Pasta and Tuna

  • 200g whole wheat or gluten-free pasta
  • 1 can (approx. 140g drained) tuna in water, drained well

Vegetables

  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 100g sweet corn (fresh or frozen)
  • 100g peas (fresh or frozen)

Sauce and Cheese

  • 400ml tomato sauce
  • 100g low-fat cheese, grated

Herbs and Spices

  • 1 tablespoon olive oil
  • 2 tablespoons fresh parsley, chopped (or substitute with basil, dill, or oregano)
  • Black pepper, to taste

Instructions

  1. Cook the Pasta: Boil your chosen pasta according to package instructions until al dente. Drain and set aside, reserving a little pasta water to loosen the sauce later if needed.
  2. Prepare the Sauce and Veggies: Sauté finely chopped onions and garlic in a splash of olive oil until soft and fragrant. Stir in your tomato sauce, sweet corn, and peas, allowing the mixture to simmer gently for a few minutes.
  3. Combine Tuna and Sauce: Flake the tuna with a fork and add it to the simmering sauce, mixing carefully to maintain texture while blending flavors.
  4. Mix and Assemble: Combine the cooked pasta with the tuna and vegetable sauce, stirring gently to coat the pasta completely. Transfer the mixture into a baking dish and sprinkle the top evenly with grated low-fat cheese.
  5. Bake: Preheat your oven to 180°C (350°F) and bake for 15-20 minutes, or until the cheese melts and forms a golden crust. Let it cool slightly before serving.

Notes

  • Don’t overcook pasta as it will continue cooking in the oven.
  • Drain tuna well to avoid a soggy bake.
  • Use fresh herbs like parsley or basil added at the end to brighten the dish.
  • Try different cheeses such as mozzarella for meltiness or Parmesan for sharper flavor.
  • Add a crunchy topping by mixing toasted breadcrumbs with olive oil for texture contrast.

Nutrition

Keywords: tuna pasta bake, healthy dinner, gluten-free, quick meal, baked pasta, family-friendly, low-fat cheese

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