Everand Logo

Welcome to Everand!

  • Healthy Food Guide

    FAST FOOD!

    May 08, 2022 4 minutes
    Recipes: Darlene Allston, Brooke Delfino & Liz Macri.

    Crispy tuna & pasta bake

    Serves 4 Prep time 5 mins Cook time 40 mins Cost per serve $4.40

    ✔diabetes friendly

    1 cup high-fibre spiral pasta
    1½ tablespoons cornflour
    1½ cups reduced-fat milk
    1 x 420g can no-added-salt sweet corn kernels, drained
    2 x 185g cans tuna in oil, drained, flaked
    1 cup frozen peas
    3 spring onions, thinly sliced
    1½ tablespoons lemon juice
    ²/ ³ cup grated reduced-fat tasty cheese
    ¹/ ³ cup fresh breadcrumbs
    120g mixed salad greens, to serve

    1 Preheat oven to 200°C. Cook pasta according to packet instructions. Drain and set aside.

    Place cornflour and ¼ cup milk

    You’re reading a preview, subscribe to read more.

    More from Healthy Food Guide

    Healthy Food Guide3 min read
    Newsbites
    Doing tai chi this many days a week may have a big payoff, according to a study comparing different forms of exercise in participants with prehypertension. After 12 months of four one-hour tai chi or aerobic exercise sessions a week, the tai chi grou
    Healthy Food Guide5 min read
    Take A Can Of kidney Beans...
    Serves 4 Time to make 20 mins ✔ vegetarian 3 cups cooked kidney beans (or 2 x 420g cans, drained) no-added-salt kidney beans½ tablespoon oil½ large onion, chopped1 stalk celery, finely chopped1½ teaspoons ground cumin½ teaspoon chilli powderPinch
    Healthy Food Guide3 min read
    Your Gluten-free Meal Plan
    • Around 8700kJ (about 2100cal) for weight maintenance• A variety of gluten-free whole grains for fibre and digestive health• 100% of your daily calcium needs for strong teeth and bones• Between 25-45g fibre to support gut health• An array of colourf

    Related Books & Audiobooks