1cupmixed vegetablesready to eat (or cooked vegetables, e.g. broccoli)
1mediumegg
1mediumonionminced
4clovesgarlicminced
1tbspall-purpose flour
½cuplow fat milk(or a plant based milk)
¾cuplow cheddar cheeseshredded
1tbspbreadcrumbs
4tspcoconut oil
1pinchblack pepper
2tspfresh thyme
2tbspshredded coconut
Instructions
Pre-heat oven to 400°F degrees. Grease a 10 by 10 inch baking dish and set aside.
Cook whole wheat pasta using instructions on the package. Drain and set aside.
Meanwhile, heat 2 tsp of coconut oil in a medium sauce pan over medium-high heat. Add onion, and sauté for about 2 minutes. Add garlic and mixed vegetables, sauté for 5 minutes.
In a separate large sauce pan, heat 2 teaspoons of oil then stir in flour and cook for 1 minute. Whisk egg and set aside. Stir in the milk, cheese, salt, pepper until evenly distributed then add tuna then whisked egg and pasta and fully combine.
Lightly grease the pan and pour in the mixture. Sprinkle the shredded coconut unto the mixture if you prefer. Place dish into the oven and bake for 25 minutes or until the top of the pasta looks golden.