High proteinHigh carb

Tuna Macaroni Bake

A white sauce turns tins into dinner.

40 min Serves 2 Stove, Saucepan, Oven

Per serving

785

kcal

46.9 g

protein

83.9 g

carbs

29 g

fat

6 g protein per 100 kcal · 3.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Pasta, dry weight150 g
  • Tuna150 g
  • Semi-skimmed milk350 g
  • Cheddar cheese70 g
  • Butter30 g
  • Plain flour30 g
  • Tinned sweetcorn(optional)80 g

Method

  1. 1Boil the pasta two minutes short.
  2. 2Butter, flour, milk in stages to a smooth sauce; cheese off the heat.
  3. 3Fold everything together, bake at 200°C for 20 minutes.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Cooking pastaShow

Plenty of salty, fast-boiling water and a taste near the end are the whole secret.

  1. Use about 1 litre of water per 100 g of pasta. Bring it to a rolling boil, THEN add salt — about a level teaspoon per litre.
  2. Add the pasta and stir for the first minute so it doesn't stick together. No oil needed.
  3. Start tasting a piece 1–2 minutes before the time on the packet. 'Al dente' means soft but with a slight firm bite in the very middle.
  4. Before draining, scoop out a mug of the cooking water. A splash of it makes sauces glossy and helps them cling.
  5. Drain, don't rinse, and mix with the sauce straight away.
Blending hot and cold things safelyShow

Blenders are simple, but hot liquid expands and can blow the lid off.

  1. Never fill more than halfway, and never more than a third with anything hot.
  2. Hold the lid down with a folded tea towel and start on the lowest speed, then turn it up.
  3. Always switch off at the wall before putting a spoon or finger near the blades.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.