60g dried small shell pasta or gluten-free pasta
Olive oil cooking spray
2 Tbsp light margarine
1 small brown onion, finely chopped
1 red capsicum, chopped
2 Tbsp wholemeal plain flour or gluten-free flour
250ml (1 cup) skim milk
1 bunch asparagus, woody ends trimmed, chopped
100g green beans, trimmed, chopped
185g can tuna in springwater, drained, flaked
35g (1⁄3 cup) 50% reduced-fat grated cheese
1 Tbsp chopped flat-leaf parsley
30g wholemeal grain roll, processed until crumbs, or gluten-free breadcrumbs
Cook pasta in a medium saucepan of boiling water for 10 minutes or until al dente. Drain well and set aside.
2. Preheat oven to 190°C (fan-forced). Spray a 1.25L (5-cup capacity) ovenproof dish with cooking oil spray. Heat margarine in a small non-stick saucepan over a medium heat.
Add onion and capsicum and cook, stirring, for 5 minutes or until onion softens.
3. Add flour to pan and cook, stirring, for 2 minutes. Remove pan from heat and whisk in milk. Return pan to medium heat and cook, stirring, for a further 1 minute or until sauce thickens. Reduce heat to low and simmer for 1 minute.
4. Add pasta, asparagus, beans, tuna and half the cheese to the pan, stirring until well combined. Transfer to an ovenproof serving dish. Combine remaining cheese, parsley and breadcrumbs in a small bowl, then sprinkle over pasta. Bake for 15 minutes or until topping is light golden. Serve.
Nutrition info PER SERVE 2132kJ, protein 39g, total fat 14.5g (sat. fat 5.1g), carbs 50g, fibre 10g, sodium 515mg • Carb exchanges 3 1⁄3 • GI estimate low • Gluten-free option