Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 284.5
- Total Fat: 3.3 g
- Cholesterol: 14.3 mg
- Sodium: 359.8 mg
- Total Carbs: 45.3 g
- Dietary Fiber: 6.2 g
- Protein: 18.4 g
View full nutritional breakdown of Healthy Tuna Casserole calories by ingredient
Healthy Tuna Casserole
Submitted by: ERICACLAY10
Introduction
Recipe from Clean Eating Magazine. This is traditional, but much more fresh. Recipe from Clean Eating Magazine. This is traditional, but much more fresh.Number of Servings: 8
Ingredients
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6 slices whole wheat bread
8 oz whole wheat macaroni pasta
2 stalks celery, diced
1 med yellow onion, diced
1 tsp olive oil
3 tbsp whole-wheat flour
2 c. skim milk
1 tsp Dijon mustard
2 carrots, peeled, cooked and diced
2 6oz cans tuna packed in water, drained
1 c. frozen peas
1 tbsp fresh dill, finely minced
1 tbsp Parmesan cheese, grated
Directions
1. Preheat oven to 350. Toast bread in oven for 15 min or until just brown and crisp. Leave oven on after removing bread. In a food processor, grind bread into breadcrumbs.
2. Bring a large pot of water to boil over high heat and add pasta. Cook according to package directions.
Meanwhile, heat another large pot over medium high heat for 2 min. Spray with cooking spray and add celery and onion. Saute for 2 min or until onion is translucent.
4. Add oil and flour, whisk briskly. Add milk, whisking in a 1/4 c. at a time(making a roux). Reduce heat to medium.
5. Whisk in Dijon. Then stir in pasta, carrots, tuna, and peas. Add dill. Remove from heat.
6. Pour tuna- pasta mixture into a lrage casserole dish. Top with 1/2 c. breadcrumbs and Parmesan. Bake for 30 min until browned on top.
Number of Servings: 8
Recipe submitted by SparkPeople user ERICACLAY10.
2. Bring a large pot of water to boil over high heat and add pasta. Cook according to package directions.
Meanwhile, heat another large pot over medium high heat for 2 min. Spray with cooking spray and add celery and onion. Saute for 2 min or until onion is translucent.
4. Add oil and flour, whisk briskly. Add milk, whisking in a 1/4 c. at a time(making a roux). Reduce heat to medium.
5. Whisk in Dijon. Then stir in pasta, carrots, tuna, and peas. Add dill. Remove from heat.
6. Pour tuna- pasta mixture into a lrage casserole dish. Top with 1/2 c. breadcrumbs and Parmesan. Bake for 30 min until browned on top.
Number of Servings: 8
Recipe submitted by SparkPeople user ERICACLAY10.
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