A delicious recipe by Vicky Foord. 
serves 6  I prep =  15 minutes I cooking =  35 minutes  

 

Ingredients:  

  • 250g penne pasta 
  • 2 tablespoons butter (or plant-based butter) 
  • 1 tablespoon Extra Virgin Olive Oil (anti-inflammatory ingredient) 
  • 4 tablespoons plain flour 
  • 4 cups milk (or milk of choice) 
  • ½ cup grated parmesan (or plant-based parmesan)  
  • ½ cup breadcrumbs 
  • 425g canned tuna in olive oil, drained (anti-inflammatory ingredient) 
  • 2 cups corn kernels, drained 
  • 1 ½ cups broccoli, roughly chopped (anti-inflammatory ingredient) 
  • 1 ½ cups cauliflower, roughly chopped  
  • 1 red capsicum, deseeded, sliced thinly 
  • 2 cups butternut pumpkin, deseeded, cut into 2cm cubes 
  • salt and cracked pepper    

 

Note: please feel free to take out the tuna and substitute this with mushrooms as a vegan/vegetarian alternative.   

 

Method:  

  1. Preheat oven to 200°C (180°C fan-forced). Line baking tray with non-stick baking paper. 

  2. Place chopped pumpkin, capsicum, broccoli and cauliflower on the baking tray. Drizzle olive oil over the top, season with salt and cracked pepper. Roast vegetables for 15 minutes or until slightly golden.  

  3. Cook pasta in a large saucepan of boiling, salted water, stirring occasionally until tender. This should take approximately 12 - 14 minutes. Drain well. 

  4. To make the white sauce, melt butter in a saucepan over medium-high heat. Add flour into the melted butter, whisk until well combined. Removed from heat. Slowly add milk, whisking constantly, until mixture is smooth. Return to heat. Cook, stirring with a wooden spoon, for 4 - 5 minutes or until sauce thickens. Remove from heat and stir in ¼ cup grated parmesan.  

  5. To assemble the Tuna Mornay - Add drained pasta, tuna, corn, roasted pumpkin, capsicum, broccoli and cauliflower in a large bowl. Pour white sauce over the top, gently stir to combine. Season with salt and pepper to taste. Transfer pasta mixture into a baking dish. Sprinkle breadcrumbs and remaining parmesan over the top and bake for 20 - 25 minute until golden brown. Serve with salad or steamed vegetables.  

 

Nutritional Information  

Per Serve  

Energy  

2193 kJ 

(522 cal)  

Total Fat  

13g  

Saturated Fat  

5g 

Carbohydrate  

72g 

Sugar  

13g 

Fibre  

5g 

Sodium  

525mg 

Protein  

32g 

 

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