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Tuna & Veggie Pasta Bake

An easy pasta throw together with lots of veggies

60 mins
11 ingredients
$2 / person
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Tuna & Veggie Pasta Bake

Ingredients

Serves = 5
  • 1 medium zucchini
  • 1 medium red onion
  • 3 medium white potatoes
  • 1 medium carrot
  • 1/2 broccoli
  • 1 tbsn extra virgin olive oil
  • 300g pasta
  • 1 x 400g tin diced tomatoes
  • 1 tbsn tomato paste (no added salt)
  • 425g tin tuna (in springwater)
  • 3/4 cup lite tasty cheese (grated)

It’s this easy

  • Preheat the oven to moderate heat (170C fan forced)
  • Chop up the zucchini, red onion, carrot, potatoes and broccoli into small pieces (around 2cm long for the carrots and 3cm long for the rest)
  • Spread these out onto a baking tray, drizzle with the olive oil, and place in the oven to bake for 35-40 minutes or until cooked through (check them about 20 mins in and turn/mix them up to get a nice even bake)
  • Bring a pot of water to the boil and cook the pasta for 10 minutes or until cooked through
  • Once the pasta is cooked, drain the water off and add the tin of tomatoes, tomato paste and tuna to the pasta and stir through
  • Once the veggies are baked add these and the pasta mixture to a large, deep baking dish and stir to combine
  • Spread the grated cheese over the top and bake for 10-15 minutes or until the cheese is melted

Tweaks

  • Substitute other veggies if you don't have these e.g. pumpkin, sweet potato, cauliflower, capsicum
  • Add some pine nuts on top with the cheese for a little crunch and nutty flavour

Notes

Nutrition information (per serve):

  • Energy (1982kJ)
  • Protein (37.6g)
  • Total fat (9.7g)
  • Saturated fat (3.4g)
  • Carbohydrate (54.1g); Starch (46.2g), Sugars (8.4g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (6.6g)
  • Sodium (440mg)
  • Calcium (226mg)
  • Iron (3.5mg)

Allergies

Contains: Gluten, Dairy, Seafood, Wheat, FODMAPs.
Your Personal Healthy Eating Quiz

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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