Recipe - Tuned-Up Tuna Casserole


Serves 4

  • 4   ounces whole-wheat pasta such as fusilli or bow tie
  • 1   medium onion, chopped (approx. ½ cup)
  • 1   cup broccoli florets (about 1” in diameter)
  • 3   medium mushrooms, chopped, divided
  • ¼  cup nonfat milk
  • ¼  cup low-sodium chicken broth
  • 2   teaspoon dried oregano
  • 1   tablespoon each cornstarch and whole wheat flour
  • 1   cup, plus 2 Tbsp shredded low-fat cheddar cheese
  • 5   ounce can tuna (in water), drained
  • 2   sardines (canned), drained and chopped
  • ¼  cup black olives, pitted and sliced
  1. Pre-heat oven to 350°. Cook pasta in 2 cups water until tender – drain and let cool, retaining water.
  2. Sauté onion, 2 mushrooms and broccoli in 2 Tbsp pasta water until onions are transparent and lightly browned, approx. 5 minutes.  If necessary, add 2-3 more Tablespoons of the pasta water.  Set aside to cool.
  3. Finely chop the remaining mushroom and lightly sauté in 1 Tbsp pasta water until water evaporates, about 2 minutes.
  4. In a separate bowl, whisk together the milk, chicken broth, cornstarch, whole-wheat flour and oregano. Then, add to sautéed mushroom.  Simmer until thickened and then thin with the remaining pasta water until it has the consistency of gravy.
  5. Place the noodles, tuna, sardines, olives, vegetable mixture and cheese (except 2 Tablespoons), in a large bowl. Toss thoroughly.  Add mushroom sauce and mix again. Place in oiled 8- inch square baking dish.  Top with remaining cheddar cheese and bake for 30 minutes.

Per serving: 367 calories, 27g protein, 31g carbohydrates, 16g fat (8 sat, 6 mono/poly), 72mg cholesterol, 5g fiber, 200mg sodium