Lactose-Free Tuna Veggie Pasta (Print View)
Hearty pasta with tuna, vegetables, and creamy lactose-free sauce
# What You'll Need:
→ Pasta
01 - 10.5 oz whole wheat penne or fusilli, gluten-free if desired
→ Vegetables
02 - 1 medium zucchini, diced
03 - 1 red bell pepper, diced
04 - 1 small red onion, finely chopped
05 - 1 cup cherry tomatoes, halved
06 - 3.5 oz baby spinach
→ Tuna
07 - 2 cans (5.6 oz each) tuna in water, drained
→ Sauce
08 - 2 tbsp olive oil
09 - 2 tbsp all-purpose flour, gluten-free if needed
10 - 2 cups unsweetened lactose-free milk
11 - 1 tsp Dijon mustard
12 - 1/2 tsp dried oregano
13 - 1/2 tsp dried basil
14 - Salt and black pepper to taste
→ Topping
15 - 1/2 cup lactose-free grated cheese, cheddar or mozzarella
16 - 2 tbsp gluten-free breadcrumbs, optional
# How to Make:
01 - Preheat oven to 390°F. Lightly grease a medium baking dish with cooking spray or olive oil.
02 - Bring a large pot of salted water to boil. Cook pasta until al dente according to package directions. Drain thoroughly and set aside.
03 - Heat 1 tbsp olive oil in a skillet over medium heat. Add onion, zucchini, and bell pepper. Sauté 5 minutes until softened. Add cherry tomatoes and spinach, cook 2-3 minutes more until spinach wilts. Remove from heat.
04 - Heat remaining 1 tbsp olive oil in a saucepan over medium heat. Whisk in flour and cook 1 minute. Gradually pour in lactose-free milk while whisking constantly. Simmer 3-4 minutes until thickened. Stir in mustard, oregano, basil, salt, and pepper.
05 - In a large mixing bowl, combine cooked pasta, sautéed vegetables, drained tuna, and sauce. Gently fold until evenly coated.
06 - Transfer mixture to prepared baking dish. Spread evenly. Sprinkle with lactose-free cheese and breadcrumbs if using.
07 - Bake 20 minutes until golden and bubbly. Let rest 5 minutes before serving.
# Expert Suggestions:
01 -
- The creamy sauce feels indulgent but wont upset sensitive stomachs
- Everything cooks in one dish meaning less cleanup after dinner
02 -
- Undercook the pasta slightly since it absorbs sauce while baking
- The sauce must bubble in the pan to reach proper thickness or the bake will be watery
03 -
- Drain the tuna thoroughly to prevent the bake from becoming watery
- Use a box grater for the cheese as pre-grated varieties contain anti-caking agents that affect melting