NUTRITIONAL DATA PER SERVE: Cals 439, p41g, c37g, f12g, fibre 9g
1. Preheat over at 160C.
2. Prep veggies: microwave corn and peas, chop spring onions.
3. Hard boil eggs and slice.
4. Cook pasta to pack directions, slightly under cook so remains solid in oven. Drain and rinse in cold water once ready.
5. Sauce: In a large pot heat sauce mixture ex cheese and cornflour (hold some liquid back before heating for cornflour roux to mix with flour approx. 50mls, enough to combine with flour to make a thick liquid.
6. When sauce is almost to the boil add in cornflour roux and keep stirring until it starts to thicken, approx. 5 mins. Don’t worry about getting it too thick as the oven will reduce more liquid. When happy with consistency take off stove and stir in cheese. Add salt pepper or other herbs to desired taste.
7. Add veggie mix, tuna and pasta to an oven proof dish and stir through sauce until combined.
8. Layer sliced eggs and top and grated cheese over the top of eggs.
9. Bake in oven for approx. 20 mins or until cheese has melted and browned.
Notes: I listed the pasta macros separate as this is the main calorie changer. To lower calories sub this for spiralized veggie pasta or bean pasta. I use San Remo Penne Pulse Pasta.
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Serving Size: 1 Recipe (243g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 100 | ||
Calories from Fat: 5 (5%) | ||
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Amt Per Serving | % DV | |
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Total Fat 0.6g | 1 % | |
Saturated Fat 0.1g | 0 % | |
Monounsaturated Fat 0.2g | ||
Polyunsanturated Fat 0.3g | ||
Cholesterol 0mg | 0 % | |
Sodium 70.7mg | 2 % | |
Potassium 181mg | 5 % | |
Total Carbohydrate 21.4g | 6 % | |
Dietary Fiber 3.7g | 15 % | |
Sugars, other 17.7g | ||
Protein 4g | 6 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 100
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