Prep Time:5 mins
Allergens
Tuna pasta with sweetcorn and peppers
Cooking Time:15 mins
Serves:2 Adults
This recipe is not only low in salt and sugar, but an excellent source of protein!
About this recipe
Featured on the RTE programme Operation Transformation
Ingredients
- 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
- Cook the pasta in a pan of boiling water for 10-12 minutes or according to packet instructions.
- 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).
- Remove from the heat and gradually pour in the milk, whisk until smooth after each addition.
- 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.
- Cut the green pepper in half and remove the core and seeds, then using a small sharp knife, cut into dice.
- Drain the tuna and sweetcorn and fold into the sauce with the diced green pepper.
- 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.
- Divide among bowls to serve.
What you will need
- Chopping board
- Chopping knife
- Measuring jug(for liquids)
- Saucepan
- Sieve
- Whisk
"This tuna and vegetable sauce could be made up to 3 days in advance and stored in an airtight container in the fridge."
