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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 413.1
  • Total Fat: 12.0 g
  • Cholesterol: 42.5 mg
  • Sodium: 659.4 mg
  • Total Carbs: 47.6 g
  • Dietary Fiber: 6.9 g
  • Protein: 30.0 g

View full nutritional breakdown of Tuna-Pasta Casserole with Broccoli & Cheddar calories by ingredient
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Tuna-Pasta Casserole with Broccoli & Cheddar

Submitted by: MARIA_VIGS
Tuna-Pasta Casserole with Broccoli & Cheddar

Introduction

One of my favorite comfort food dishes. To cut down on fat, I use skim milk, 2% cheddar and Smart Balance Buttery Spread (the Light Original with Flax version.) It's got healthy fiber thanks to the broccoli and the whole wheat macaroni, and has plenty of protein. Great recipe for when you want stick-to-your-ribs, yummy goodness. One of my favorite comfort food dishes. To cut down on fat, I use skim milk, 2% cheddar and Smart Balance Buttery Spread (the Light Original with Flax version.) It's got healthy fiber thanks to the broccoli and the whole wheat macaroni, and has plenty of protein. Great recipe for when you want stick-to-your-ribs, yummy goodness.
Number of Servings: 4

Ingredients

    Casserole Ingredients:
    1 1/4 C uncooked whole wheat elbow macaroni
    2 tbsp butter spread
    2 tbsp whole wheat all-purpose flour
    3/4 tsp sea salt
    2 C fat free skim milk
    1 C shredded cheddar cheese, 2%
    2 C broccoli flowerets, cooked until crisp-tender and drained
    6 oz chunk light tuna in water, drained

    Crumb Topping:
    2/3 C dry plain bread crumbs
    1 tbsp butter spread, melted

Directions

1. Heat oven to 350 degrees F
2. Cook and drain macaroni as directed on package
3. Meanwhile, in 1 1/2 quart saucepan, melt butter spread over low heat. Stir in flour and salt. Cook over medium heat, stirring constantly, until smooth and bubbly; remove from heat. Gradually stir in milk. Heat to boiling; stirring constantly. Boil and stir 1 minute. Stir in cheese until melted.
4. Stir in macaroni, broccoli and tuna; mix well. Spoon into ungreased 2 quart casserole dish. Cover and bake about 25 minutes or until hot and bubbly.
5. Meanwhile, in a small bowl, mix topping ingredients. Sprinkle topping over casserole. Bake uncovered about 5 minutes longer or until topping is toasted.

Number of Servings: 4

Recipe submitted by SparkPeople user MARIA_VIGS.





TAGS:  Fish |

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Member Ratings For This Recipe

  • Doubled the tuna for a protein boost but otherwise made the recipe as directed. The cheese sauce is very tasty and I can definitely see adding peas or other veggies and spices to kick this up a notch. Overall a great base recipe. - 7/12/11

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