Modern Tuna Casserole
I loved tuna casserole as a kid and found myself craving it as an adult. However, the massive amounts of fat and salt in the traditional recipe were a turnoff healthwise, and it just didn’t taste as good as I remembered. I reconfigured the recipe to include more vegetables, and the result was delicious and healthier. —Rebecca Blanton, St. Helena, CA
Prep: 20 min. • Cook: 20 min. Makes: 6 servings
3 Tbsp. butter, divided 4 medium carrots, chopped 1 medium onion, chopped 1 medium sweet red
pepper, chopped
1 cup sliced baby portobello
mushrooms
2 cans (5 oz. each) albacore white tuna in water, drained and flaked
2 cups fresh baby spinach 1 cup frozen peas
3 cups uncooked spiral pasta 1 Tbsp. all-purpose flour
²/₃ cup reduced-sodium chicken broth 1/₃ cup half-and-half cream 1/2 cup shredded Parmesan cheese ³/₄ tsp. salt 1/₄ tsp. pepper
1. In a large skillet, heat 1 Tbsp. butter over medium-high heat.
Add the carrots, onion, red pepper and mushrooms. Cook and stir until tender, 8-10 minutes. Add the tuna, spinach and peas; cook until spinach is just wilted, 2-3 minutes.
2. Meanwhile, cook pasta according to package directions for al dente. Drain pasta, reserving 1 cup pasta water. In a large bowl, place pasta and tuna mixture; toss to combine. Wipe skillet clean.
3. In the same skillet, melt remaining 2 Tbsp. butter over medium heat. Stir in the flour until smooth; gradually whisk in broth and cream. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes, adding reserved pasta water if needed. Stir in cheese, salt and pepper. Pour over pasta; toss to coat.
1³/₄ cups: 372 cal., 11g fat (6g sat. fat), 47mg chol., 767mg sod., 44g carb.
(7g sugars, 5g fiber), 23g pro.
Diabetic exchanges: 3 lean meat,
2¹ ₂ starch, 1¹ ₂ fat, 1 vegetable.