Lactose-Free Tuna Veggie Pasta (Printable Version)
Comforting tuna and vegetable pasta with creamy lactose-free sauce, ideal for family dinners.
# What You 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 (use 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 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 a 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 more until spinach wilts. Remove from heat.
04 - Heat remaining 1 tbsp olive oil in a saucepan over medium heat. Stir in flour and cook 1 minute, stirring constantly. Gradually whisk in lactose-free milk until smooth. Simmer 3-4 minutes, stirring constantly, until thickened. Whisk in mustard, oregano, basil, salt, and pepper.
05 - In a large bowl, combine cooked pasta, sautéed vegetables, drained tuna, and prepared sauce. Fold gently until evenly coated.
06 - Transfer mixture to prepared baking dish. Sprinkle evenly with lactose-free grated cheese and breadcrumbs if using.
07 - Bake for 20 minutes until cheese is melted and golden, and edges are bubbling. Let rest 5 minutes before serving.
# Expert Advice:
01 -
- Creamy comfort without the digestive drama thanks to lactose-free milk and cheese
- Those golden bubbling corners everyone fights over at the dinner table
- A complete meal in one dish with almost zero hands-on time
02 -
- Do not skip the rest time after baking, otherwise the sauce will be too runny and the pasta will not hold together
- The sauce thickens quickly so keep whisking and do not walk away while it simmers
- Undercook the pasta slightly in the boiling water since it will continue cooking in the oven
03 -
- Grate your own cheese instead of buying pre-shredded for the smoothest melt
- Room temperature ingredients blend better into the sauce without creating lumps