Photo: Roberto Caruso
It pays to stock canned tuna in the cupboard for fast, lean, low-cost protein. Adding frozen peas to your tuna casserole is just as nutritious as fresh produce and are easier on the wallet.
250 g rigatoni pasta
3 tbsp butter
1 onion, finely chopped
1 celery stalk, finely chopped
1 227-g pkg sliced cremini mushrooms
1/4 cup all-purpose flour
1 1/4 cups chicken broth
1/2 tsp salt
1 cup milk
1 tbsp Dijon mustard
1 cup frozen green peas
3 85-g cans chunk light tuna, packed in oil
1 cup grated Parmesan
1/2 cup panko bread crumbs
Cook pasta in a large pot of boiling water, following package directions but omitting salt, until tender, 9 to 11 min. Drain.
Melt butter in a large oven-safe frying pan over medium. Add onion, celery and mushrooms. Cook until mushrooms are brown and celery is tender, 5 to 7 min. Sprinkle flour over vegetable mixture. Stir to combine. Gradually add broth, salt, milk and mustard. When mixture is thickened, stir in pasta, peas, tuna and oil in can. Gently stir to combine, breaking tuna into large chunks. Cook for 2 min. Sprinkle evenly with Parmesan, then panko.
Preheat broiler. Broil in centre of oven until top is golden brown, 2 to 4 min.
Protein 27g, Carbohydrates 48g, Fat 25g, Fibre 4g, Sodium 809mg.
Originally published in the Today’s Parent March 2016 issue. Photo by Roberto Caruso.