Mac and cheese will always be a kid favourite, but it’s often a nutritional dud. These individual-sized portions of creamy, cheesy pasta goodness are the perfect solution to satiate the cravings of all generations of a household. Tuna adds some hunger-quelling protein while the vegetables up the nutritional ante. And the crispy topping makes them a guaranteed hit. These can be enjoyed warm with a fork and knife or at room temperature as hand-to-mouth, on-the-go nourishment.
Tuna Spinach Mac and Cheese Cups
Ingredients
- 2 cups (500 mL) whole grain macaroni (elbow) pasta
- 1 cup (250 mL) grated white cheddar cheese
- 1/2 cup + 2 Tbsp (125 mL + 30 mL) grated Parmesan cheese
- 2 large organic eggs
- 3/4 cup (180 mL) milk or unsweetened nondairy milk
- 2 - 170 g cans sustainable white tuna,
- drained and broken into chunks
- 2 cups (500 mL) finely chopped fresh spinach
- 1/2 cup (125 mL) chopped roasted red peppers
- 1 Tbsp (15 mL) fresh thyme (optional)
- 2 tsp (10 mL) Dijon mustard
- 1/4 tsp (1 mL) black pepper
- 1 Tbsp (15 mL) butter
- 1/2 cup (125 mL) panko or gluten-free bread crumbs
Nutrition
Per serving:
- calories402
- protein29g
- fat16g
- saturated fat9g
- trans fat0g
- carbohydrates35g
- sugars2g
- fibre0g
- sodium558mg
Directions
01
Preheat oven to 375 F (190 C).
02
Cook pasta according to package directions until al dente. Drain well, return pasta to pot, and stir in cheddar cheese and 1/2 cup (125 mL) Parmesan.
03
In bowl, lightly beat eggs. Stir in milk. Add egg mixture to pasta mixture and mix well. Stir in tuna, spinach, roasted red peppers, thyme, if using, mustard, and black pepper. Pack mixture into 12 standard-sized greased muffin cups.
04
In skillet over medium, heat butter. Stir in bread crumbs and cook until browned, stirring constantly. Stir in remaining 2 Tbsp (30 mL) Parmesan and then sprinkle mixture over pasta cups and press down gently. Bake until set, about 20 minutes. Let cool for 5 minutes before unmoulding.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
Chickpea Salad with Nigella Roasted Sweet Potato and Grated Carrots
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.