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Add a photoThe idea came from a tuna casserole recipe from Cooking Light; however, I changed things up a bit (well, quite a bit) as I prefer a few more veggies and other goodies they just didn't include. Now, this is still a pretty healthy recipe - the additional calories from the walnuts extra vegetables are worth the nutritional value you'll get and the walnuts give it a surprisingly nice crunch. So give it a try and enjoy!
Порций: 20 Servings
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Ингредиенты
- 13.25 oz whole wheat Rotini pasta
- 2 Tbs extra virgin olive oil
- 3/4 cup chopped yellow onion
- 12 oz bag frozen veggie mix (corn, carrots, peas and green beans)
- 2 green onions, chopped
- 2 Tbs all-purpose flour
- 3 cups fat-free milk (add up to 1/2 cup more if you prefer a 'soupier' casserole)
- 1/2 cup + 1oz (5 oz) 1/3 less fat cream cheese, softened
- 2 Tbs Dijon mustard (the brand I used has horseradish)
- 1/2 tsp sea salt
- 1/2 tsp freshly ground black pepper
- 1/2 cup (2 oz) grated Parmigiano-Reggiano cheese, divided
- 3 cans regular tuna
- 1 1/4 cups chopped walnuts
- Fat-free cooking spray
Инструкции
- Preheat broiler on low setting.
- Cook noodles according to package directions (omitting the salt and fat).
- Heat a fairly large skillet over medium heat; add the olive oil.
- Add onions and veggies; cook approx 6 minutes or until onions begin to tenderize.
- Sprinkle with flour; cook 1 minute stirring constantly.
- Slowly add milk; cook 5 minutes stirring constantly until slightly thick.
- Stir in cream cheese, mustard, salt and pepper; cook 2 minutes. Stir in tuna and walnuts.
- Remove pan from heat; stir in noodles and 1/4 cup of the Parm cheese.
- Spray 4 quart oven-safe baking dish with cooking spray; spoon casserole mixture into dish and sprinkle remaining 1/4 cup Parm cheese over the top.
- Broil 5 minutes or until golden brown and bubbly.
- Let stand five minutes before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 111g | |
| Recipe makes 20 servings | |
| Calories 137 | |
| Calories from Fat 57 | 42% |
| Total Fat 6.55g | 8% |
| Saturated Fat 1.52g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 12mg | 4% |
| Sodium 348mg | 14% |
| Potassium 257mg | 7% |
| Total Carbs 8.44g | 2% |
| Dietary Fiber 1.8g | 6% |
| Sugars 4.13g | 3% |
| Protein 11.24g | 18% |
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