Tuna and broccoli pasta

100g wholemeal pasta

40g reduced-fat Cheddar cheese

100g broccoli

100g canned tuna (in water) drained

25g baking fat/block

25g plain flour

250ml semi-skimmed milk

1x5ml spoon dried oregano

50g sweetcorn (canned or frozen)

Black pepper

Two saucepans, weighing scales, grater, chopping board, sharp knife, colander, measuring jug, heat-resistant spoon, measuring spoons, whisk, ovenproof dish or foil tray.

1. Bring a saucepan of water to the boil, and then add the pasta. Simmer for about 10-12 minutes, until al dente.

2. Grate the cheese and cut the broccoli into small pieces.

3. While the pasta is cooking, make the sauce:

• Place the fat, flour and milk into a small saucepan; 
• Bring the sauce to a simmer, whisking it all the time until it has thickened;
• Reduce the heat, stir in the oregano, and allow to simmer for 2 minutes.

4. During the last 2 minutes of the pasta boiling, add the sweetcorn and broccoli to the saucepan.

5. Preheat the grill.

6. Drain the boiling hot water away from the pasta and vegetables into a colander in the sink.

7. Pour the drained pasta and vegetables into the sauce.

8. Stir in the canned tuna.

9. Pour the mixture into an ovenproof dish or foil tray.

10. Sprinkle the cheese over the top, and add a few twists of black pepper.

11. Place under a hot grill until the cheese is bubbling and golden brown.

• Reduce food waste: Use up any leftover vegetables such as leeks, peppers or mushrooms.
• Turn up the flavour: Add 1 x5ml spoon of pesto, mustard or tomato puree to the sauce for extra flavour.
• Vary your protein: Swap the tuna for cooked chicken or beans e.g. chickpeas.

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use a cheese alternative. For those with an allergy to gluten, use a gluten-free pasta. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?