Rachel’s Tuna Pasta Bake

A healthy tuna pasta bake you can whip up with some cupboard and fridge staples.

I won’t give you a whole big story about this recipe - but I will say it’s healthy, easy and delicious. If you want to download the PDF version of this recipe with full calories and macros just click here. If you do make this, tag me on Insta @empowerme_nutrition or Facebook!

Ingredients

Onion 150 grams
Garlic (2 cloves) 4 grams
Olive Oil 5 grams
Carrot 200 grams
Celery 100 grams
Zucchini 120 grams
Capsicum 100 grams
Vetta Smart Protein Spirals 375 grams
Bega Country Light Tasty Cheese 75 grams
Tuna in springwater (400g drained) 276 grams
Dolmio® Extra Tomato, Onion & Roast Garlic Salt Reduced Pasta Sauce 500 grams

Instructions/Preparation

1. Pre-heat oven to 180 degrees. Lightly spray a large rectangular oven proof dish to cook the bake in. Set aside.

2. Cook pasta according to packet directions.

3. Meanwhile; finely chop onion and garlic. Grate, finely chop, or process the other vegetables. The finer the more 'hidden' they will be.

4. Pan fry in a medium heat frying pan lightly sprayed with olive oil.

5. Once garlic and onion are browned add in the rest of the vegetables. Saute until well reduced and aromatic - approx 5-10 mins.

6. Add in Dolmio's sauce, stir to combine and reduce to a simmer.

7. Add in tuna and heat through.

8. Drain pasta and return back to saucepan, then carefully add in the pasta sauce with tuna. Combine throughly then put back into oven proof dish.

9. Bake in the oven for 20 mins or so until the cheese is golden brown.

10. Remove, set aside to cool and serve with a garden salad.

If you wish to make this in your Thermomix…

1. Pre-heat oven to 180 degrees. Lightly spray a large rectangular oven proof dish to cook the bake in. Set aside.

2. Cook pasta according to packet directions.

3. Put onion (halved) and garlic into mixing bowl, chop speed 6 for 3 seconds.

4. Add 5g olive oil, saute for 3 mins, varoma, speed 1.

5. Add in remaining vegetables; roughly chopped. Chop further speed 7 for 3-5 seconds depending on how hidden’ you want the veggies to be. Cook for 8 mins, varoma, speed 1.

6. Add in Dolmio's sauce, cook for 5 mins, 100 degrees, speed 1.

7. Add in tuna and cook 3 mins, 100 degrees, reverse, speed soft.

8. Drain pasta and return back to saucepan, then carefully add in the pasta tuna sauce. Combine throughly then put back into oven proof dish.

9. Bake in the oven for 20 mins or so until the cheese is golden brown.

10. Remove, set aside to cool and serve with a garden salad.

Extra comments/notes

This recipe is very flexible - use whatever pasta you have on hand; however it will change the macronutrients.

You could add in other veggies as well; such as mushrooms; or stir trough a small bag of baby spinach leaves in step 8.

Use more or less cheese depending on your preference.