Veggie-ful Tuna Pasta Bake

Here is a great and healthy recipe to try at home.

Serves 6
Preparation Time: 20 minutes
Cooking Time: 45 minutes


Ingredients:

1 tbs olive oil
1 onion, finely chopped
1 clove garlic, crushed
2 carrots (300g), grated
150g cup mushrooms, finely chopped
140g tub no-added-salt tomato paste
400g can no-added-salt diced tomatoes
1 cup water
1 reduced-salt vegetable stock cube
2 tsp dried oregano leaves
2 zucchini (280g), grated
1/2 cup chopped fresh basil leaves
250g wholemeal pasta (penne or twists)
425g can tuna in springwater, drained
120g cherry bocconcini


Method:

  1. Heat oil in a large non-stick frying pan over a medium-high heat. Add onion and garlic. Cook, stirring, for 3-5 minutes until onion is light golden.
  2. Add carrot and mushrooms. Cook, stirring occasionally, for 10 minutes or until vegetables have sof-tened.
  3. Add tomato paste. Stir over heat a further 1 minute. Stir in tomatoes, water, stock cube and oregano. Bring to the boil. Reduce heat and simmer uncovered for 8-10 minutes or until mixture has thickened. Remove from heat. Stir in zucchini and basil.
  4. Meanwhile, cook pasta in a large, deep pan of boining water as directed on packet, until just tender (al dente). Drain. Return to same pan.
  5. Add vegetable sauce and tuna to pasta. Stir to combine. Transfer to a large ovenproof dish. Top with bocconcini.
  6. Bake in a hot oven (200C) for 20-25 minutes or until top is light golden. Garnish with extra basil leaves, if desired. Serve with a leafy salad.


Tasks for kids:

  • Grate carrot and zucchini (with adult supervision)
  • Measure oregano leaves
  • Top mixture with bocconcini (Step 5)
  • Garnish with basil leaves (Step 6)


Tip:
Refrigerate any leftovers in containers. Reheat to serve, or eat chilled as a tasty pasta salad. Great for packed lunches.


Nutrients per serve

Energy 1548kJ
Total Fat 10g
Saturated Fat 3.9g
Monosaturated Fat 3.6g
Polyunsaturated Fat 1.4g
Protein 29g
Carbohydrate 35g
Fibre 10g
Sodium 305mg


For more recipes and information go to https://www.healthykids.nsw.gov.au/recipes.aspx?category=kidfriendlyrecipes