Tuna pasta with sweetcorn and peppers

Featured on Operation Transformation


This recipe is not only low in salt and sugar, but an excellent source of protein! 


Ingredients - Serves 2 Adults

  • 80g wholewheat penne pasta
  • 25g butter
  • 25g plain flour
  • 200ml low fat milk 
  • 2 tablespoons of dijon mustard or tomato puree
  • 1 green pepper
  • 130g tin tuna in spring water
  • 200g tin sweetcorn (low sugar and salt)
  • 1 tablespoon of snipped fresh chives (optional) 

Method

  1. Cook the pasta in a pan of boiling water for 10-12 minutes or according to packet instructions. 
  2. Melt the butter in a small over over a medium to low heat. Stir in the flour and cook for 1 minute, stirring quickly with a wooden spoon to make a smooth glossy paste (roux).
  3. Remove from the heat and gradually pour in the milk, whisk until smooth after each addition.
  4. Bring to the boil, then stir in the mustard or tomato puree until evenly combined. Reduce the heat and simmer gently for 5 minutes, stirring occasionally, until smooth and thickened.
  5. Cut the green pepper in half and remove the core and seeds, then using a small sharp knife, cut into dice.
  6. Drain the tuna and sweetcorn and fold into the sauce with the diced green pepper.
  7. Drain the pasta into the sink in a colander and then return to the pan and fold in the tuna and vegetable sauce with the chives.
  8. Divide among bowls to serve. 

 

 

info

This tuna and vegetable sauce could be made up to 3 days in advance and stored in an airtight container in the fridge.

About this Recipe

Featured on RTE Operation Transformation

Tuna pasta with sweetcorn and peppers
info

All our recipes are nutritionally analysed by our team of experts.

Serves

2 Adults

2 Adults

5-a-day

2.5 Of Your 5 A Day

2.5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Measuring Jug(for Liquids), Saucepan, Sieve, Whisk

Chopping BoardChopping KnifeMeasuring Jug(for Liquids)SaucepanSieveWhisk
1/2 of this recipe contains
Energy
2124kj
505kcal
25%
Fat
15g
21%
Saturates
5.8g
29%
Sugars
15g
17%
Salt
0.8g
13%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (467g)
Energy455Kj 2124Kj
108Kcal 505Kcal
Fat3.3g 15g
(of which saturates)1.2g 5.8g
Carbohydrate12g 57g
(of which sugars)3.3g 15g
Fibre1.5g 6.9g
Protein6.7g 31g
Salt0.2g 0.8g

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