Description
Comfort meets nutrition in this quick & creamy healthy tuna pasta bake, blending Mediterranean flavors with wholesome ingredients. Cheesy, protein-packed goodness awaits when you crave a simple yet satisfying meal that nourishes both body and soul.
Ingredients
Scale
Main Protein Ingredients:
- 1 can (5 ounces/140 grams) tuna in water, drained
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
Carbohydrate and Base Ingredients:
- 8 ounces (225 grams) pasta (such as penne or fusilli)
- 1/2 cup breadcrumbs (optional, for topping)
Additional Flavor and Moisture Ingredients:
- 1 tablespoon olive oil
- 1 small onion, chopped
- 1 garlic clove, minced
- 1 cup low-fat Greek yogurt
- 1 cup low-fat milk
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt, to taste
- Pepper, to taste
Instructions
- Warm the oven to 375F (190C), preparing a canvas for a delectable pasta transformation.
- Submerge pasta in boiling water, cooking until tender and al dente. Drain thoroughly and reserve.
- In a spacious skillet, drizzle olive oil and awaken chopped onions over medium heat. Sauté for 3-4 minutes until translucent, then introduce minced garlic for a quick 30-second aromatic dance.
- Craft a velvety sauce by whisking Greek yogurt, low-fat milk, and a harmonious blend of oregano, basil, salt, and pepper. Allow the mixture to gently simmer and meld flavors for 2-3 minutes.
- Fold drained tuna into the creamy sauce, then incorporate the cooked pasta, ensuring each strand is lavishly coated.
- Transfer the luxurious mixture into a baking dish, creating an inviting base for the final touches.
- Lavish the surface with a generous sprinkle of mozzarella and Parmesan cheese, then dust with breadcrumbs for a crisp, golden crown.
- Slide the dish into the preheated oven, baking for 15-20 minutes until the top transforms into a bubbling, golden masterpiece.
- Extract from the oven and let rest momentarily before serving this comforting, nutritious feast.
Notes
- Choose whole wheat or gluten-free pasta for a healthier alternative that adds extra nutrition and accommodates different dietary needs.
- For a protein boost, mix in additional lean protein like shredded chicken or white beans to enhance the dish’s nutritional profile.
- Experiment with fresh herbs like parsley or chives as a final garnish to add brightness and fresh flavor complexity to the creamy bake.
- Control sodium levels by using low-sodium tuna and reducing added salt, making this recipe heart-friendly and suitable for those monitoring their salt intake.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 360
- Sugar: 4 g
- Sodium: 480 mg
- Fat: 11 g
- Saturated Fat: 5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 2 g
- Protein: 25 g
- Cholesterol: 30 mg