This is my homemade tuna lasagne recipe – a healthier spin on the classic favourite dish. I used low fat cream cheese to flavour the white sauce, and I used cornflour and milk instead of making a classic roux for the sauce, reducing the calories further. I find that by adding the cheese, you don’t need to add any salt to the dish. You can always use tinned salmon instead of tuna to give you your essential omega-3 oils – tinned tuna is not classed as an oily fish because most the omega-3 oils are removed in the canning process.
Ingredients
- 1 teaspoon olive oil
- 1 onion, chopped
- 1 pepper, chopped
- 1 garlic clove, crushed
- 400g tin of chopped tomatoes
- 1 tablespoon tomato puree
- 200g tin of tuna, drained
- 180g frozen or tinned sweetcorn
- 125g mushrooms
- 400ml (2/3 pint) semi-skimmed milk
- 2 level tablespoons cornflour
- 100g low fat cream cheese
- 1/2 teaspoon nutmeg
- 1/2 teaspoon black pepper
- 6 dry lasagne sheets (120g)
- 30g grated cheddar cheese
Method
- To make the tuna/red sauce part of the recipe: first heat the olive oil in a frying pan, and then add the onion, garlic and pepper. Saute for 5 minutes until lightly browned
- Add the tinned tomatoes, tuna, sweetcorn and mushrooms, and simmer for 5 minutes
- Meanwhile, make your white sauce by mixing the cornflour and cold milk together in a saucepan with a whisk. Slowly bring to the boil, stirring frequently at first, and then stirring constantly once the milk gets hot, to prevent it sticking to the bottom and sides of the pan and forming lumps. I used a whisk to do this.
- Remove white sauce from the heat once mixture starts to boil and thickens. Add the cream cheese, nutmeg and black pepper
- Next, put your lasagne together by adding half the tuna/red sauce mix to the bottom of a glass oven-proof dish (I used a rectangular pyrex dish) followed by 3 lasagne sheets, followed by half the white sauce. Repeat this so you have 2 layers of everything
- Add the grated cheese over the top and put in a pre-heated oven at 180 degrees (gas mark 4) for about 40 minutes
- Serve with a green salad
Servings
This meal will serve 4 adults, or 2 adults and 4 hungry children
Cost per serving
Less than £1 per serving – 91p to be exact! (that’s only £3.65 for the entire meal excluding salad)
Nutritional information
This meal contains 346kcal, 24g protein and 8.1g fat per adult serving- healthy, low-fat and high in protein!
Annemarie Aburrow
Annemarie graduated from the University of Southampton in 2003 with a first class honours in Physiology with Nutrition. She went on to study a Postgraduate Diploma in Dietetics at Cardiff Metropolitan University, leading to registration as a Dietitian. Between 2005 and 2013, Annemarie worked for the NHS in a wide variety of clinical and community roles. More recently, she has specialised in health promotion and prescribing support. She has particular experience in obesity management (both adults and children), diabetes, nutrition for the under 5s and nutritional supplement prescribing. In 2013, Annemarie left the NHS to set up her private practice 'Expert Dietitian'. She now works as a freelance Dietitian, offering private consultations in Hampshire, telephone and Skype appointments, corporate nutrition consultancy and bespoke training. She has a growing portfolio of project work, including working with her local council to provide nutrition training and expertise to Early Years settings, article writing, work with schools and running training/workshops. Annemarie is a member of the British Dietetic Association (BDA) and is registered with the Health and Care Professions Council (HCPC).
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