Serves 1. Per serve: 707 calories, 2958 kJ, 51.7g protein, 19.36g fibre
INGREDIENTS:
- 1/2 cup cooked pasta (macaroni or shells)
- 95g tin of pink salmon in spring water, drained
- 1/2 cup of broccoli, cut into small florets
- 1/2 cup of fat free sundried tomatoes
- 1/4 cup of onions, sliced
- 1 cup of baby spinach leaves or silver beet
- 1/2 teaspoon minced garlic or 1 clove garlic, finely chopped
- 2 teaspoons of plain flour
- 3/4 cup of skim milk
- 2 teaspoons of bread crumbs
- 2 teaspoons extra light cream cheese
- 1 teaspoon parmesan cheese
- 1/2 teaspoon wholegrain mustard
- 1/2 teaspoon margarine
- Spray oil
METHOD:
1. Preheat oven to 180°C. Cook pasta according to packet instructions.
2. Heat a non-stick frying pan and spray with oil. Add onion and garlic and cook for 2-3 minutes or until soft. Add broccoli and cook for a further 2-3 minutes.
3. Melt margarine in a saucepan over medium heat. Add flour, stirring for 1 minute. Slowly add milk, stirring constantly (preferably with a whisk) until sauce thickens. Add cream cheese, wholegrain mustard and parmesan stirring constantly.
4. Add pasta, salmon, sun-dried tomatoes and baby spinach to sauce mixture and stir through well. Stir in the onion, garlic and broccoli.
5. Place pasta mixture in an oven proof dish, sprinkle with breadcrumbs and bake for 5-10 minutes or until golden. Serve immediately with green salad if desired.
