John Myers
Ingredients for 6 servings:
- 500 g wholemeal pasta spirelli
- 300 g broccoli (most of the stem removed for 500 g broccoli)
- 1 m.-sized onion(s)
- 3 garlic cloves
- 2 cans of tuna in its own juice, each can 150 g drained weight
- 100 g natural yogurt 1.5%
- 200 ml broth
- 250 g grated cheese (here Cheese Mix from Milbona)
Instructions
Working time approx. 20 minutes; Cooking/baking time approx. 20 minutes; Total time approx. 40 minutes
Fitness recipe including nutritional values
The recipe is intended for a large casserole dish, so feel free to reduce the amount for smaller ones. Cook the pasta in water. Meanwhile, put the tuna, including its juice, into a medium-sized bowl and mix with the finely chopped onion and the crushed garlic cloves. Now add the natural yogurt and the stock. Set the bowl aside. For the stock, I use instant stock. I boil 200 ml of water in the kettle and pour this into a normal coffee mug with a rough 1/2 teaspoon of stock. Preheat the oven to 200 °C fan/convection oven. Wash the broccoli and trim off most of the stalk. Then cut the vegetables into small florets. Feel free to use the remaining stalk on the broccoli and cut it into small pieces. Once the pasta is cooked, drain it and then arrange it in a casserole dish. Arrange the broccoli on this layer. Then spread the tuna mixture over it to create a rough surface. Place the casserole dish on the middle rack of the oven for 10 minutes. Then spread the cheese evenly over the casserole and bake for another 5-10 minutes, until the cheese turns a typical golden brown. For 6 servings, one serving contains 522 kcal. Nutritional values calculated with all ingredients: 100 g: 123.99 kcal, 8.74 kcal of protein, 14.06 kcal of carbohydrates, 3.10 kcal of fat. Total for 2530 g: 3137 kcal, 221.2 kcal of protein, 355.6 kcal of carbohydrates, 78.5 kcal of fat.
Facebook Comments