This casserole, brimming with veggies and whole grains, is so tasty and easy to put together that it’s likely to become a weekly tradition.
Mom's Tuna-Pasta Casserole
Calories400 Per Serving
Protein32g Per Serving
Fiber8g Per Serving
|Total Fat||7.0 g|
|Saturated Fat||2.5 g|
|Trans Fat||0 g|
|Polyunsaturated Fat||2.0 g|
|Monounsaturated Fat||2.0 g|
|Total Carbohydrate||52 g|
|Dietary Fiber||8 g|
3 lean meat, 1 1/2 vegetable, 3 starch
4 oz. dried, whole-wheat rotini pasta (about 1 1/2 cups)
non-stick Cooking spray
16 oz. frozen bag mixed vegetables, such as a carrot, broccoli, and cauliflower blend, thawed
11 oz. canned, low-sodium chunk light tuna (flaked, packed in water)
10.75 oz. canned, low-fat, low-sodium, condensed cream of chicken soup (lowest sodium available)
1/2 cup chopped, bottled, roasted red bell peppers, rinsed before chopping
1/2 cup fat-free half-and-half
1 tsp. all-purpose, salt-free seasoning blend
3/4 cup crushed, low-sodium, whole-grain crackers (about 34 squares) (about 1/4-inch pieces)
1/4 cup shredded, or, grated Parmesan cheese
Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl.
Meanwhile, preheat the oven to 350°F. Lightly spray a 2-quart glass casserole dish with cooking spray.
Stir the mixed vegetables, tuna, soup, roasted peppers, half-and-half, and seasoning blend into the pasta until combined. Transfer to the casserole dish. Sprinkle with the crackers and Parmesan.
Bake, uncovered, for 25 to 30 minutes, or until the casserole is warmed through and the topping is golden brown.
Cooking Tip: You can also change the flavor of the sauce by substituting low-fat condensed cream of mushroom or celery soup for the chicken soup, always choosing the lowest-sodium product available.
Tip: With the variety of frozen mixed vegetable blends available to choose from, you can easily incorporate new tastes into this casserole.