145g (1 cup) macaroni pasta
1 TBSPN MCT oil
1 brown onion, finely chopped
2TBSPNS plain flour
2 cups skim milk
1 TBSPN Whole grain mustard
4 slices kraft free cheese
185g can tuna in spring water, drained
2 TBSPNS flat leaf parsley leaves, chopped
1/2 cup bread crumbs (corn flake bread crumbs have less fat than bread, bread crumbs)
Preheat oven to 180c. Grease a 6 cup capacity oven proof dish. Cook pasta following packet
directions. Drain.
Meanwhile heat MCT Oil in a saucepan. Add onion. Cook stirring for 1 to 2 minutes. Add flour.
Cook, stirring, for 1 minute. Remove from heat. Gradually add milk, stirring until smooth. Return to
heat. Cook stirring for 5 minutes or until mixture comes to the boil. Remove from heat and stir in
mustard, cheese, tuna, parsley and pasta. Season with salt and pepper. Spoon mixture into
prepared dish. Sprinkle with bread crumbs.
Bake for 20 to 25 minutes or until top is golden.
1 TBSPN MCT oil
1 brown onion, finely chopped
2TBSPNS plain flour
2 cups skim milk
1 TBSPN Whole grain mustard
4 slices kraft free cheese
185g can tuna in spring water, drained
2 TBSPNS flat leaf parsley leaves, chopped
1/2 cup bread crumbs (corn flake bread crumbs have less fat than bread, bread crumbs)
Preheat oven to 180c. Grease a 6 cup capacity oven proof dish. Cook pasta following packet
directions. Drain.
Meanwhile heat MCT Oil in a saucepan. Add onion. Cook stirring for 1 to 2 minutes. Add flour.
Cook, stirring, for 1 minute. Remove from heat. Gradually add milk, stirring until smooth. Return to
heat. Cook stirring for 5 minutes or until mixture comes to the boil. Remove from heat and stir in
mustard, cheese, tuna, parsley and pasta. Season with salt and pepper. Spoon mixture into
prepared dish. Sprinkle with bread crumbs.
Bake for 20 to 25 minutes or until top is golden.
Little Leakers
Tuna And Macaroni Bake