Creamy Tuna & Cheddar Casserole
Instead of cremini mushrooms, you could use fresh shiitakes. Discard the stems and thinly slice the caps.
  • 6 ounces bow-tie pasta
  • 2/3 cup low-fat (1%) milk
  • 2 tablespoons flour
  • 1/2 teaspoon black pepper
  • 2 teaspoons olive oil
  • 1 medium red onion, diced
  • 1 yellow or red bell pepper, diced
  • 1 cup sliced cremini mushrooms
  • 3/4 cup evaporated low-fat (2%) milk
  • 1/2 teaspoon tarragon
  • 1 can (6-ounces) water-packed tuna, drained and flaked
  • 1/3 cup shredded reduced-fat Cheddar cheese
  • 1/4 teaspoon jalapeño pepper sauce
  • 1/4 teaspoon salt
  • 3 tablespoons unseasoned dried breadcrumbs

1. Preheat the oven to 375°F. In a large pot of boiling water, cook the pasta according to package directions. Drain well and set aside.

2. Meanwhile, in a jar with a tight-fitting lid, shake together the milk, flour, and pepper until smooth. Set aside.

3. In a nonstick Dutch oven, heat the oil over medium-high heat. Add the onion, bell pepper, and mushrooms, and cook, stirring frequently, until the vegetables are just tender, about 8 minutes.

4. Stir in the milk-flour mixture, evaporated milk, and tarragon, and bring to a boil, stirring constantly. Reduce to a simmer and cook, stirring occasionally, until the mixture is slightly thickened, about 4 minutes. Remove from the heat and stir in the tuna, Cheddar, jalapeño sauce, and salt. Add the pasta and toss to combine.

5. Spray a 1-1/2-quart baking dish with nonstick cooking spray. Spoon the tuna mixture into the prepared baking dish, sprinkle the breadcrumbs on top, and bake for 20 to 25 minutes, or until the crumbs are golden brown and the casserole is piping hot.

Nutritional Information
Per serving: 377 calories, 7.9g total fat (3.1g saturated), 30mg cholesterol, 3g dietary fiber (.6g soluble), 52g carbohydrate, 25g protein, 436mg sodium.
Good source of: folate, niacin, omega-3 fatty acids, riboflavin, selenium, thiamin, vitamin B12, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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