Tuna & Broccoli Casserole

PREP 15 MIN
•
COOK  35 MIN

Ready for some comfort food on a budget? You'll find almost every ingredient for our Tuna & Broccoli Casserole (or Mornay) sitting in the pantry. If you're out of broccoli, swap for any green or frozen veg (e.g. peas, corn.)

EF

GF

NF

Number of servings
2
Ingredients

70g fusilli pasta, dried (or gluten free)

300g broccoli cut into small florets

1 tsp olive oil

1 1⁄2 tbs cornstarch

1 tsp onion powder

1⁄4 tsp garlic powder

1 cup (250ml) vegetable stock

1⁄2 cup (125ml) milk, reduced fat (or dairy-free alternative)

130g drained canned tuna in springwater flaked

salt & pepper, to taste

1⁄4 cup (30g) mozzarella grated

2 tbs panko breadcrumbs (or gluten-free if required)

6 sprigs of fresh thyme leaves stripped (optional)

Methodbased on 2 servings
1

Preheat oven to 390°F/fan-forced 360°F.

2

Cook pasta in a large saucepan of salted boiling water for half the recommended cooking time.

3

Add broccoli to the saucepan of pasta and cook for a further 2 minutes. Drain and set aside.

4

In a small bowl, combine cornstarch with onion and garlic powder. Stir through sufficient stock to form a smooth paste.

5

Heat a medium sized non-stick saucepan and heat oil for a minute over low heat. Add cornstarch slurry and saute, stirring for 3-5 minutes, or until thickened.

6

Gradually add remaining stock and milk and cook, stirring continuously, until thickened.

7

Gently stir sauce through tuna, pasta and broccoli and adjust seasoning.

8

Transfer to an 8 inch baking dish and scatter over mozzarella and breadcrumbs.

9

Bake casserole for 15 minutes or until golden. Scatter over thyme leaves (if using) to serve.

Nutritional Informationper serving

Energy (kJ)

1764 kJ / 421 cals

Protein

35 g

Fat

9.8 g

Sat. Fat

4 g

Carbs

43.2 g

Sugar

4.4 g

Fiber

7.9 g

UNLOCK YOUR FITNESS POTENTIAL WITH THE CENTR APP

Coaching On Demand And In Your Hand

When you need a sweat session or an extra boost, your personal fitness coach is just a tap away.

Fewer Decisions, Better Results

Never stress about your fitness routine again. We'll select your daily workout and meals based on your goals and preferences.

Move Any Time, Anywhere

Press play at the gym or at home with your Apple, Android or Web device.

JOIN TODAY & SAVE UP TO 15% OFF