Tuna, Broccoli and Macaroni Bake

Ingredients :

150 g macaroni

1 small head broccoli (about 150 g), separated into florets

1 tin (200 g) tuna in water

Sauce:

40 g margarine

40 g plain flour

500 ml low fat milk

1 tsp salt

¼ tsp ground white or black pepper

Topping:

70 g Jacob’s Weetameal crackers, coarsely crushed

100 g low fat Cheddar cheese (coarsely grated)

2 Tbsp finely chopped parsley ½ cup red cherry tomatoes, halved

Method:

Bring 2 litres of water to boil in a roomy big pan and add 1 tsp salt.

Cook macaroni for 8 – 10 minutes or until just tender (not too soft).

Remove macaroni with a slotted ladle and leave to drain in a colander.

Cook the broccoli in the remaining water for 2 – 3 minutes. Drain and set aside.

Melt butter in a medium sized pan over low heat and stir in flour. When a paste is formed, pour in milk and cook over medium heat, stirring constantly with a wooden spoon or balloon whisk until mixture comes to the boil and is smooth and thick. Turn heat down to low and simmer for 5 minutes. Sauce should be smooth and the consistency of “condensed milk”. If it looks too thick, stir in a little hot water.

Season to taste with salt and pepper. Stir in the cooked macaroni, broccoli and flaked tuna and pour into a shallow, heatproof dish.

Combine the crushed Jacob’s Weetameal crackers, grated cheese and parsley together. Scatter this over the macaroni and top with the halved cherry tomatoes. Bake in a preheated oven (180 C) for 15 – 20 minutes or until cheese is melted and topping is golden brown. Serve hot.

This healthy twist to your regular macaroni and cheese has only 281 calories and 13g of fat per serving. Definitely a healthier alternative to a regular recipe which has 330 calories and nearly 15g fat per serving.