Each serving contains approximately 630 kcal.
Ingredients
Serves 2
- 150g wholewheat pasta shapes (such as fusilli or penne)
- 1 small onion
- 1 celery stick
- 140g mushrooms
- 15g packet flat-leaf parsley
- 2 tablespoons softened butter
- 2 tablespoons plain flour
- 300ml low fat milk (1.5% fat)
- 1 teaspoon mustard
- 200g frozen peas or petit pois
- 2 x 142g tins of tuna in spring water, drained
- 2 tablespoons panko breadcrumbs
- salt (optional) and freshly ground black pepper
Method
- Preheat the oven to 200°C (400°F), gas mark 6. Cook the pasta in a large pan of boiling water with a pinch of salt (optional) for 6 minutes until almost but not quite cooked through.
- Meanwhile, cut the onion in half, then peel and dice. Trim the celery and dice. Cut the mushrooms into slices. Strip the parsley from the stalks and finely chop.
- Melt half the butter in a large non-stick frying pan over a medium heat. Saute the onion, celery and mushrooms for 2-3 minutes until softened. Stir in the flour and cook for 1 minute, stirring. Gradually add the milk, stirring to combine. Cook the sauce for 3 minutes until thickened. Stir in the mustard and season with salt (optional) and pepper.
- Drain the pasta and fold into the sauce and then stir in the peas or petit pois and two-thirds of the parsley. Finally, gently fold in the tuna, trying not to break it up too much. Transfer into a small baking dish.
- Melt the rest of the butter in a small pan or in the microwave and stir in the panko breadcrumbs with the rest of the parsley. Scatter over the tuna pasta mixture and bake for 15-20 minutes until bubbling and golden. Serve straight to the table.
