Low Fat Tuna Noodle Casserole

7 oz Tuna, canned in water (rinsed)
3/4 C Artichoke hearts (canned, liquid drained)
3 oz Whole Wheat Noodles
2 oz Cheddar Cheese shredded, 2%
1 C Skim Milk
1 T Flour, White
2 T Chopped parsley
2 Tsp Dijon mustard
1 T Onion Powder or 2 T dried onions
1 T Greek Yogurt, Plain 0%
Salt & Pepper to taste
1/4 tsp red pepper
2 T French Fried Onions

You can loosely cover casserole the last 10 min so topping does not burn. Let sit 10 min to cool

Whisk milk & flour in small saucepan over medium heat until thickened and barely simmering. Add all the ingredients except 2 T of cheese and fried onions, in sauce pan until mixed. Top with remaining cheese and friend onions. Cook in 400 degree over for 20 min or until lightly browned and bubbly.

Serving Size: Divide 1 quart casserole into 4 servings