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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.