Lactose-Free Tuna and Veggie Pasta Bake (Printable version)
Hearty pasta bake with tuna, zucchini, bell peppers, and creamy lactose-free sauce. Perfect family dinner.
# Ingredient List:
→ Pasta
01 - 10.5 oz whole wheat penne or fusilli
→ 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
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 cheddar or mozzarella cheese
16 - 2 tbsp gluten-free breadcrumbs
# How to Make It:
01 - Preheat the oven to 390°F. Lightly grease a medium baking dish with cooking spray or oil.
02 - Bring a large pot of salted water to boil. Cook pasta until al dente according to package directions. Drain well 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 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 whisk in lactose-free milk until smooth. Simmer 3-4 minutes, stirring constantly, until thickened. Stir in mustard, oregano, basil, salt, and pepper.
05 - In a large bowl, combine cooked pasta, sautéed vegetables, drained tuna, and prepared sauce. Mix gently until evenly coated.
06 - Transfer mixture to prepared baking dish. Sprinkle evenly with lactose-free cheese and breadcrumbs.
07 - Bake for 20 minutes until golden brown and bubbling. Let rest 5 minutes before serving.
# Expert Suggestions:
01 -
- The creamy sauce is just as rich and satisfying as traditional versions, proving that dietary restrictions do not mean sacrificing comfort
- It is a complete meal in one dish, perfect for busy weeknights when you want something hearty but do not have hours to spend cooking
02 -
- Reserve about a half cup of pasta water before draining, and add a splash to the sauce if it seems too thick
- Do not overcook the pasta initially, or it will become mushy after baking
03 -
- Room temperature ingredients prevent the sauce from seizing when you add the milk
- Use a microplane to grate the cheese for the fastest, most even melting