Recipe adapted from Queensland Government. General healthy eating advice only.
For individual, expert nutrition or recipe advice, book an appointment with a dietitian at Access Health and Community by calling (03) 9810 3000.

Tuna Pasta Bake Recipe

Cooking time: 20 minutes
Serves 4

Ingredients

• ½ packet of 500g packet penne pasta
• 1 tablespoon crushed garlic
• 1 brown onion, diced
• 1 green capsicum, diced
• 3 carrots, diced
• 2 medium zucchini, sliced
• 2 celery sticks, diced
• 1 teaspoon dried mixed herbs
• 2 tablespoons tomato paste
• 2 cans whole peeled tomatoes (reduced salt)
• 1 large (425g) can tuna in spring water
• 1 cup frozen corn kernels
• Olive oil to grease baking dish
• 1.5 cups grated reduced-fat cheese

Method

1. Preheat oven to 180°C
2. Cook pasta according to packet instructions
3. In a large non-stick fry pan stir-fry garlic, onion, capsicum, carrot, zucchini and celery on a medium heat until vegetables are cooked but still firm
4. Add mixed herbs, tomato paste and tomatoes and cook on a low heat for 2 minutes
5. Add drained tuna, corn and pasta and mix through
6. Pour mixture into a lightly greased baking dish and sprinkle with grated cheese
7. Bake in the oven for 20 minutes, until cheese is golden brown and melted

Tips

• Serve with mixed salad leaves
• Use wholemeal pasta or pasta made with chickpeas to further boost your fibre
• Minced garlic in a jar is a good substitute for fresh garlic cloves. ½ tsp minced equals 1 clove
• Don’t like chopping? Replace zucchini with baby spinach leaves; or try a frozen vegetable mix instead
• Autumn seasonal produce used in this recipe: celery, carrots, capsicum, onions, tomatoes and zucchini