Modern Tuna Noodle Casserole

Modern Tuna Noodle Casserole
Summary

This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.

  • Prep time
    5 min
  • Cook time
    40 min
  • Servings
    8 Servings
  • Serving size
    1/8 of casserole (about 1 cup)
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1/8 of casserole (about 1 cup)
  • Amount per serving Calories 255

  • Total Fat 4g
    • Saturated Fat 1g
  • Cholesterol 10mg
  • Sodium 330mg
  • Total Carbohydrate 42g
    • Dietary Fiber 6g
    • Total Sugars 6g
  • Protein 14g
  • Potassium 460mg

Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy vegetable, 1 Lean protein

Ingredients

Ingredients

  • nonstick cooking spray
    1
  • whole grain penne or farfalle pasta
    12 oz
  • olive oil
    1 tbsp
  • white (button) mushrooms (sliced)
    8 oz
  • small onion (diced (about 3/4 cup))
    1
  • baby spinach
    5 oz
  • all-purpose seasoning (no-salt, such as Spike)
    1/2 tsp
  • flour
    3 tbsp
  • skim milk
    2 cup
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • tuna packed in water (drained)
    5 oz
  • Parmesan cheese (shredded)
    1/2 cup
Directions

Directions

  1. Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Set aside.

  2. Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).

  3. While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.

  4. Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.

  5. In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.

  6. Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.

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