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, 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).
