Ingredients
300 g dried pasta shapes
(Ingredients for the béchamel
sauce)
600 ml soya milk
1 sprig parsley
10 black peppercoms
2 slices of onion
2 bay leaves
2 blades of mace
60 g soya margarine
40 gm plain flour
1 medium onion, chopped
1 tbsp tomato puree
1 tbsp tomato ketchup
1 tbsp chopped fresh parsley black pepper
1 x 400 g tins tuna
1 red pepper, chopped
100 gm frozen peas
Method
1) Boil the pasta in a pan of boiling water
until al dente (firm to the bite). Drain
well.
2) Make the bechamel sauce adding the onion
slices after you melt the margarine in the
pan, then fry for 3-4 minutes. Add the flour
and blend in well. Add the milk a little
at a time, mixing well with a spoon each
time you add it. Repeat until all the milk
has been used.
3) Add the tomato puree and ketchup and
the chopped parsley; season with black pepper
to taste. Heat the oven to 190°C / gas
mark 5.
4) Add the tuna, pepper, peas and pasta
and mix well.
5) Pour the mixture into an ovenproof dish
and bake for 30-35 minutes until lightly
browned. Serve hot.
Protein: Medium
Saturated Fat: Low
Unsaturated fat: Low
Glycaemic Index: Low
Insoluble Fibre: Medium
Cholesterol: Low
Anti-Oxidant level: Medium
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