Posted by Description
Tuna and broccoli pasta bake is a high-protein, comforting dish that combines tender pasta, flaked tuna, and nutrient-packed broccoli in a creamy, cheesy sauce. This dish is simple to prepare, perfect for weeknight dinners, and can be made ahead for meal prep. It is filling, flavorful, and provides a balanced mix of protein, fiber, and complex carbohydrates.
Ingredients
Main Ingredients
- Pasta – 300 grams (penne, fusilli, or macaroni work well)
- Canned tuna – 2 cans (160–180 grams each), drained
- Broccoli – 2 cups, cut into small florets
- Olive oil – 1 tablespoon
- Onion – 1 small, finely chopped
- Garlic – 2 cloves, minced
- Chicken or vegetable stock – ½ cup
For the Creamy Sauce
- Butter – 2 tablespoons
- Plain flour – 2 tablespoons
- Milk – 1½ cups
- Dijon mustard – 1 teaspoon
- Cheddar cheese – 1 cup, grated (reserve ¼ cup for topping)
- Salt – ½ teaspoon (adjust to taste)
- Black pepper – ¼ teaspoon
- Nutmeg – a pinch (optional)
For Topping
- Grated cheese – ¼ cup
- Breadcrumbs – 2 tablespoons (optional, for crunch)
- Olive oil – 1 teaspoon (if using breadcrumbs)
Equipment Needed
- Large pot for boiling pasta
- Steamer or small pot for broccoli
- Frying pan or saucepan for sauce
- Ovenproof baking dish (20–25 cm)
- Wooden spoon or spatula
- Whisk
Preparation Method
Step 1: Cook Pasta and Broccoli
- Bring a large pot of salted water to a boil.
- Add the pasta and cook until just al dente according to package instructions.
- Drain and set aside, reserving ½ cup of the pasta cooking water.
- Steam or boil broccoli florets for 3–4 minutes until just tender. Drain and set aside.
Step 2: Prepare the Sauce
- In a saucepan, melt butter over medium heat.
- Add flour and whisk continuously for 1–2 minutes to form a roux.
- Gradually pour in the milk while whisking to avoid lumps.
- Bring the mixture to a gentle simmer until it thickens.
- Stir in Dijon mustard, grated cheddar cheese (reserve some for topping), salt, black pepper, and a pinch of nutmeg if using.
- Adjust the consistency with reserved pasta water if needed; the sauce should be creamy but pourable.
Step 3: Combine Ingredients
- In a large mixing bowl or directly in the saucepan, combine cooked pasta, broccoli, drained tuna, and sauce.
- Stir gently to coat everything evenly.
Step 4: Assemble the Bake
- Preheat the oven to 190°C (375°F).
- Transfer the pasta mixture into an ovenproof baking dish.
- Sprinkle the reserved cheese evenly over the top.
- If using, mix breadcrumbs with a teaspoon of olive oil and sprinkle on top for a crunchy crust.
Step 5: Bake
- Place the baking dish in the preheated oven.
- Bake for 20–25 minutes, or until the top is golden and bubbling.
- Remove from the oven and let rest for 5 minutes before serving.
Serving Suggestions
- Serve hot as a main dish with a side salad.
- Pair with garlic bread for a more indulgent meal.
- Works well for leftovers; reheat in the oven or microwave.
Tips and Variations
- Use whole wheat pasta to increase fiber content.
- Add peas, corn, or spinach for extra vegetables.
- Substitute tuna with cooked chicken or salmon for variety.
- For a lighter version, use reduced-fat cheese and milk.
- Make ahead by assembling and refrigerating; bake when ready to serve.
Nutritional Highlights
- High in protein from tuna and cheese
- Good fiber content from broccoli and pasta
- Balanced meal with complex carbohydrates, protein, and healthy fats
- Ideal for active individuals or muscle-building diets
