QUICK FACTS
PREPARATION TIME
10 min (for 6 serves)
COOKING TIME
30 min (for 6 serves)
LUNCH
Casserole
SUMMARY
This dish calls for low-fat ingredients to cut down the calories from fats. A great fiber-rich recipe for those watching their waistlines.
INGREDIENTS
8.00 serve (992 g)
wholemeal pasta, cooked and drained
3.00 cup (432 g)
poached tuna, flaked
500 g
frozen peas
2.00 cup (520 g)
skim milk
2.00 cup (530 g)
cream of mushroom soup, condensed
4.00 Tbsp (60 g)
reduced-fat parmesan cheese, grated
0.50 teaspoon (1 g)
black pepper, ground
10 g
fresh parsley, chopped
60 g
reduced-fat cheddar cheese
METHOD
1. Preheat oven to 350 F (175 C).
2. In a large bowl, whisk together cream of mushroom, milk, and parmesan. Season with pepper.
3. Add in pasta, tuna and peas. Stir gently until combined well.
4. Transfer in a baking dish. Sprinkle with parsley and cheddar.
5. Bake for 20-25 minutes or until heated through.
6. Serve and enjoy.
NUTRITIONAL PANEL
Per Serve
Energy:
1,135.0 kJ (271.3 kcal)
Protein:
22.1 g
Total Fat:
6.1 g
-Saturated:
2.6 g
-Mono-Unsaturated:
1.6 g
-Poly-Unsaturated:
1.0 g
Total Carbs:
28.1 g
-Complex Carbs:
24.5 g
-Sugar:
3.6 g
Fibre:
7.3 g
Water:
187.7 mL
Alcohol:
0.0 g
Cholesterol:
19.3 mg
