Enjoy this healthy dinner recipe taken from RTE's Operation Transformation.
80g wholewheat penne pasta
25g plain flour
200ml low fat milk
2 tsp Dijon mustard or tomato puree (10g)
1 green pepper
130g tin tuna (in spring water)
200g tin sweetcorn
1 tbsp snipped fresh chives (optional)
sea salt and freshly ground black pepper
Cook the penne in a saucepan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.
Meanwhile, melt the butter in a small saucepan over a medium to low heat. Stir in the flour and cook for 1 minutes, stirring quickly with a wooden spoon to make a smooth glossy paste (which is called a roux). Remove from the heat and gradually pour in the milk, whisking until smooth after each addition. Season lightly with salt, if using and plenty of freshly ground black pepper. Bring to the boil, then stir in the mustard or tomato puree until evenly combined. Reduce the heat and simmer gently for 5 minutes, stirring occasionally, until smooth and thickened.
Cut the green pepper in half and remove the core and seeds, then cut into dice. Drain the tuna and sweetcorn and fold into the sauce with the diced green pepper. Drain the pasta into the sink in a colander, then return to the pan and fold in the tuna and vegetable sauce with the chives, if using. Divide among wide rimmed bowls to serve.