Miles By Design

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Tuna Pasta & Broccoli Bake

This recipe is very quick and easy to make. Its a way of adding fish to your diet which is something that we should all be doing more of.

Serves 4

Preheat Oven to : 200 ⁰C/ Gas Mark 6

Ingredients 


  • 400g Can of Tuna either Oil or Brine (Drained)
  • 350g Broccoli (Can use Frozen)
  • 250g Dried Pasta Shapes
  • 1 Pint of Skimmed Milk

  • 6 Level Dessert Spoons of Cornflour
  • 100g Low Fat Grated Cheddar Cheese

  • 50g of Breadcrumbs (For Topping)
  • 50g Low Far Grated Cheddar Cheese (For Topping)

Method

  1. Preheat your oven to 200 ⁰C / Gas Mark 6
  2. Put large saucepan of water on to boil
  3. Cut Broccoli into small florets.
  4. When water is starting to boil add pasta shapes and broccoli florets and bring back to the boil and simmer for about 10 minutes.
  5. Place drained tuna in the bottom of a shallow, oven-proof dish, and flake over the bottom with a fork.
  6. Drain the pasta and broccoli and place on a plate to one side.
  7. Mix a little milk taken from the 1 pint with the cornflour to make a smooth paste. Slowly add the rest of the milk, stirring well to combine.
  8. In the same saucepan that the vegetables had been cooked in, add the milk and cornflour mixture ( This helps with the washing up by only using 1 saucepan.)
  9. Slowly bring to the boil, stirring all the time to prevent catching on the bottom of the saucepan. The mixture will thicken when its ready.
  10.  Remove the saucepan from the heat and stir in the 100g of grated cheese until melted.
  11. Add the drained pasta and broccoli to the saucepan and stir to make sure that it is well covered by the cheese sauce.
  12. Pour the mixture on top of the drained tuna and level with a spoon.
  13. Combine the 50g of Cheese with the breadcrumbs and sprinkle it over the top.
  14. Bake in the centre of the oven for 25 minutes until golden brown and bubbling, checking that it is piping hot all the way through.

To Serve

A large mixed leaf salad or thickly cut crusty bread is the perfect accompaniment to this dish.


*Top Tip*


I always use cornflour for making sauces as it always comes out well instead of making a roux with butter and flour which is a nightmare when I do it,  as it comes out full of lumps and sticking to the bottom of the saucepan. As you can mix the cornflour straight into the milk you do not have to use any butter and so it is also lower in fat, which is a bonus.