Tuna and Spinach Mac ’n’ Cheese

Super Food Ideas - - IN THIS ISSUE -


3 cups dried wagon wheel pasta ½ cup frozen peas 1 small bunch broc­col­ini, cut into 2cm lengths 25g but­ter, chopped 1 small brown onion, finely chopped 2 ta­ble­spoons plain flour 2 cups milk, warmed 425g can tuna in spring­wa­ter, drained, flaked 1 ta­ble­spoon le­mon juice 60g baby spinach 1 cup grated tasty cheese

1 Cook pasta in a large saucepan of boil­ing, salted wa­ter, fol­low­ing packet direc­tions, adding peas and broc­col­ini for the last 2 min­utes of cook­ing. Drain. Re­turn pasta, peas and broc­col­ini to pan. 2 Mean­while, melt but­ter in a medium saucepan over medium heat. Add onion. Cook, stir­ring, for 3 to 4 min­utes or un­til soft­ened. Add flour. Cook, stir­ring, for 1 to 2 min­utes or un­til mix­ture bub­bles. Grad­u­ally stir in milk. Bring to the boil. Re­duce heat to low. Cook, stir­ring, for 3 to 4 min­utes or un­til mix­ture thick­ens. 3 Stir in tuna, le­mon juice, spinach and ½ cup cheese. Cook, stir­ring, for 2 min­utes or un­til heated through. Add tuna mix­ture to pasta mix­ture. Sea­son with salt and pep­per. Stir un­til well com­bined. 4 Pre­heat grill on high. Grease four 1½-cup-ca­pac­ity oven­proof dishes. Place on a large bak­ing tray. Spoon pasta mix­ture into pre­pared dishes. Sprin­kle with re­main­ing cheese. Grill for 2 to 3 min­utes or un­til cheese is melted and golden. Serve. NU­TRI­TION: (per serve) 2891kj; 22.3g fat; 14.2g sat fat; 43.3g pro­tein; 71.4g carbs; 6.3g fi­bre; 95mg chol; 691mg sodium.

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