I do like a really hearty pasta bake dinner every now and then.
One of my big issues has always been portion sizes and when making a meal, throwing everything in with no consideration for amounts. Always judging it by eye.
Well, that's something that needs to change.
My Wife has decided to join me in my weight loss and healthy lifestyle changes, but in a slightly different way. She has been taken in my the bright lights of slimming world.
I don't think it's for me, but some of the recipes look quite nice, and do seem pretty healthy.
I thought i'd give this Tuna Pasta Bake a go.
My usual creation here would be enough to feed an army, so controlling the portion sizes was a big consideration.
Onto the Recipe
Ingredients
- 160g/5.6oz of dry penne pasta
- 1 x 160g/5.6oz can of tuna (in brine or spring water), drained and flaked
- 1 onion, chopped
- 1 yellow pepper, chopped
- Half a tin of chopped tomatoes
- 240ml (1 cup) of garlic and basil passata
- 240ml of vegetable or chicken stock
- splash of Worcestershire sauce
- 50g of Medium Cheddar Cheese
- A Small amount of Olive Oil
- Salt and Black Pepper
Instructions
1. Preheat
oven to 180c/350f (gas mark 4)
2.
Spray
a frying pan over a medium-high heat with cooking oil spray
3.
Add
the onion, and peppers and fry for a few minutes until starting to soften.
4.
Add
the chopped tomatoes and continue to fry for a few minutes.
5.
Add
in the passata, stock, and a splash of Worcestershire sauce
6.
Bring
to a boil and then reduce heat and allow to lightly bubble until it reduces
down and thickens a bit more. Give it about 10 minutes.
7.
While
the sauce is reducing, cook the pasta according to package instructions, until
al dente.
8.
Drain
the pasta and throw it into the sauce with the tuna and give it all a good mix.
9.
Sprinkle
on top the cheddar and season with a little salt and black pepper.
10.
Place
in the oven and bake for approx 30 mins until cheese on top is melted and
lightly golden.
1 Serving of this is around 370 calories, about 7g of fat (3.5g Saturated Fat), 55g Carbs and 24g Protein. The Cheese is 1/2 a healthy A.
This was made for 3 people. I have a bit of a thing for leftovers, so my lunch tomorrow is going to be a half portion of this with a good bit of salad.
I'm not going to profess the best cook, but this really did turn out really well. My Wife enjoyed it, and was happy with the portion size, being satisfying, but not too much.
This is just a start, and really opened my eyes to the fact, healthy food doesn't have to taste like cardboard.
Hope you enjoy making this one yourself.
