Baked tuna pasta with bechamel

Baked tuna pasta with bechamel

This recipe is perfect if you feel like having comfort food on a cold winter day. It's nutritious, quick and easy to make.

Ingredients (4 portions)

• 350 g penne pasta
• 1 liter of water
• 3 cans of tuna, in brine
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1/2 red pepper, chopped
• 1/2 yellow pepper, chopped
• 1 fresh tomato, diced
• 1 tbsp of concentrated tomato soup
• 1 tsp of paprika tea
• 1 tsp of black pepper tea
• 1 tsp of cumin tea powder
• 1 tsp of salt

Bechamel sauce

• 2 tbsp of butter
  
• 1 tbsp of olive oil
  
• 5 tbsp of flour
  
• 800 ml of skimmed milk
  
• 1 tsp of black pepper tea
  
• 1 tsp of cumin tea
  
• 1 tsp of nutmeg tea
  
• ½ tsp of salt 
  
• 2 cardamom seeds
  
• 1 beaten egg
  

Method

1. Cook the penne pasta in boiling water. Stir with a fork so that the noodles do not stick and once cooked, drain the water.
   
2. In a non-stick skillet, add the olive oil, onion, and garlic. Let it cook for 3 minutes. Add the drained tuna, spices, and salt. Add the diced tomatoes, tomato paste, and chopped peppers. Keep moving. Let it cook for 3 to 5 minutes.
   
3. To make the béchamel sauce: in a pan, add the butter, olive oil and flour. Stir well and add milk and spices. Stir the sauce continuously until it boils. Turn off the stove, add the beaten egg and stir well. If it gets lumps, use the stick blender.
   
4. When all the main components are ready, in a baking dish, place a ladle of bechamel sauce at the bottom, add another ladle of bechamel sauce to the pasta and mix well. Then add a layer of pasta to the Pyrex and place a layer of tuna on top. Putting again a layer of pasta and the rest of the béchamel sauce.
   
5. Place in the oven  for 15 minutes at 180 °C.

Nutritional information per portion (498 g)
Energy: 443 Kcal | Carbs: 76 g | Sugar: 13 g | Fat: 6 g | Saturated Fat 3 g | Protein: 27 g | Fiber: 4 g | Salt: 1.6 g

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