Recipes

Low Fat Creamy Tuna And Mushroom Pasta

This dish is so creamy and tasty you would never guess it was good for you! Low in fat and high in protein and nutrients, it has all the flavour without the guilt.

Perfect to add to your 28 Day Weight Loss Challenge meal plan.

Creamy Tuna

Tuna is a convenient and affordable source of low fat protein. It’s also high in omega 3’s which are essential for brain and heart health.

This sauce is very versatile – without the tuna it can even be served over vegetables or chicken, replacing unhealthy, creamy dressing and adding plenty of flavor.

Print Recipe
Creamy Tuna Pasta
Creamy-Tuna pasta
Course Kids, Main Dish
Servings
serves
Ingredients
  • 1 tbsp butter
  • 425 g canned tuna in springwater drained
  • 1 tbsp butter
  • 250 g mushrooms chopped
  • 1 cup green peas
  • 1 brown onion
  • 5 cloves garlic
  • Black pepper to taste
  • 1 cup milk
  • 400 g cauliflower
  • 2 tbsp cream cheese
  • 4 tbsp fresh grated parmesan cheese
  • 1 cup spelt or whole meal pasta
  • 1/2 cup fresh parsley leaves to serve
Course Kids, Main Dish
Servings
serves
Ingredients
  • 1 tbsp butter
  • 425 g canned tuna in springwater drained
  • 1 tbsp butter
  • 250 g mushrooms chopped
  • 1 cup green peas
  • 1 brown onion
  • 5 cloves garlic
  • Black pepper to taste
  • 1 cup milk
  • 400 g cauliflower
  • 2 tbsp cream cheese
  • 4 tbsp fresh grated parmesan cheese
  • 1 cup spelt or whole meal pasta
  • 1/2 cup fresh parsley leaves to serve
Creamy-Tuna pasta
Instructions
  1. Boil pasta in a medium saucepan as per packet directions.
  2. In another saucepan, boil cauliflower for a few minutes until softened.
  3. In a separate pan, sauté half of the butter with onion and garlic for 3 minutes. Remove and set aside.
  4. With the remaining butter, sauté mushrooms and peas for 2-3 minutes
  5. Heat milk in microwave for 1 minute. When cauliflower has softened, use a blender to combine milk, cream cheese, garlic, onion and cauliflower until smooth.
  6. Pour creamy mixture over mushrooms in saucepan, add drained tuna and stir thoroughly. Add pepper to taste.
  7. Serve over drained pasta with Parmesan cheese and fresh parsley on top.
Recipe Notes

This recipe serves 4 people at 311 calories per serve.

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For more healthy recipes like this (that are made for busy mums), why not join thousands of other women on our next 28 Day Weight Loss Challenge.

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