Tuna pasta tomato zucchini slice
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Prep Time
20 Minutes
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Cook Time
50 Minutes
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Yield
1
Ingredients
- 1 x 425g can Safcol Tuna in Olive Oil, drained
- 400g pasta, we used penne
- 50g butter
- 3 tablespoons plain flour
- 1 cup of milk
- 1 cup low salt vegetable or chicken stock
- 1 bay leaf
- 5 spring onions, finely sliced
- 1½ cups grated tasty cheese
- 1 medium zucchini, cut in ribbons
- 10 cherry tomatoes, cut in half
- sea salt and freshly ground black pepper
Instructions
- Preheat the oven to 190°C
- Cook the pasta following the pack instructions, but drain it 2 minutes before the recommended time for al denté (so it doesn’t get soggy in the slice)
- In a large pan on a low heat, melt the butter and stir in the flour. Cook for about a minute and then whisk in the milk and stock until smooth.
- Add the bay leaf, turn the heat up to medium and bring the sauce to a fast simmer stirring all the time until the sauce thickens.
- Remove from the heat, remove the bay leaf. Stir in half a cup of the grated cheese and season generously.
- Line an oven proof slice tin (4cm deep x 20cm wide x30 long) or shallow roasting pan with baking paper.
- In a large heat proof bowl, add the cooked pasta and sauce and stir to combine. Stir through the flakes of tuna, tomatoes and ribbons of zucchini then check the seasoning again. Transfer the tuna pasta mixture to the lined slice pan. Scatter with the remaining cheese.
- Bake in the preheated oven for about 35 minutes or until golden brown.
- Garnish with spring onions then cut in thick slices and serve with salad.
| Servings: | 6 |
| Ready in: | 70 Minutes |
| Course: | Lunch, Dinner, Lunchbox |
| Recipe Type: | Bakes |
| Ingredient: | Tuna |
Tuna pasta tomato zucchini slice
You’ve got to admit, a tasty pasta bake is hard to beat when it comes to feeding the family with comfort food. This tuna pasta tomato zucchini slice is going to get them coming back for more! You can cook this slice over the weekend and microwave it for a fast weekday dinner or work lunch so it ticks all the boxes.
Protein is needed to keep you feeling fuller for longer and helps build and repair all the cells in your body.
Ashleigh Feltham (MNutrDiet)
There are so many reasons to try this delicious recipe. An important one is the health benefits provided to your body. Safcol tuna is a quality seafood source and a great source of protein. Protein is needed to keep you feeling fuller for longer and helps build and repair all the cells in your body. Adding to this, tuna is a good source of omega 3 fat. This helps your eyes stay sharp as it supports the function of the retina and helps your brain work at its best. Your brain is made up of around 60% fat! Omega 3 fat is an anti-inflammatory fat and may help relieve the symptoms of rheumatoid arthritis. Finally, it helps your cholesterol levels stay in more ‘good’ HDL cholesterol and less ‘bad’ LDL-cholesterol.
The milk and cheese are great sources of calcium needed for strong bones and teeth. Also providing iodine and selenium to support the health of your thyroid. When opting for the variety of penne pasta the best is whole grain as it gives your body more fibre which keeps you feeling fuller for longer but also adds other vitamins and minerals like copper, iodine, manganese, phosphorous, B vitamins and zinc.
Onions, zucchini, and cherry tomatoes add additional fibre for gut health and potassium for healthy blood pressure. Tomatoes add immune-boosting vitamin C and have a unique antioxidant called lycopene which supports a healthy heart, may reduce your risk of some cancers and for the gentlemen out there, supports the health of your prostate. Onions boost the health of this meal with their own immune enhancing antioxidant called quercetin. Zucchini optimises your immune system further as a source of vitamin A which also helps your eyes function optimally. Zucchini also provides you with manganese, needed for strong bones. If taste did not win you over to make this meal a regular part of your week the nutrition benefits sure will.
Tip: Leftovers can be stored covered in the fridge for up to 2 days and microwaved for an easy meal. If you like tuna, be sure to check out our tuna recipes page for more inspiration!
