Healthy Recipes

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Tuna And Broccoli Pasta

What You Need (serves 4)

  • 225g (9oz) pasta twists
  • 175g (7oz) broccoli florets
  • 400g (16oz) tuna in brine
  • 50g (2oz) sunflower margarine
  • 50g (2oz) plain flour
  • 600ml (1 pint) semi-skimmed milk
  • 75g (3oz) half-fat cheddar cheese or 50g (2oz) mature cheddar (grated)
  • 25g (1oz) wholemeal breadcrumbs
  • Salt and pepper

How To Make It

  1. Pre-heat oven to 200C/400F/Gas Mark 6
  2. Cook the pasta in boiling water for 5 minutes, add the broccoli and cook for a further 4-5 minutes until just tender.  Drain.
  3. Flake the tuna in an ovenproof dish.
  4. In a separate pan make the white sauce.  Melt the margarine.  Stir in the flour and cook for one minute.
  5. Remove from the heat and stir in the milk, a little at a time, taking care to stir well between additions. 
  6. Return the pan to the heat and bring to the boil, stirring continuously.  Cook gently until the sauce thickens.
  7. Add half the cheese and season to taste.
  8. Spoon the pasta and broccoli mixture over the fish, cover with the sauce.
  9. Mix the breadcrumbs with the remaining cheese and sprinkle over the top.
  10. Bake for 25 minutes until golden and crisp on top.
  11. Serve with salad and crusty bread.

Recipe kindly provided by the Grampian Dietitians.

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