Modern Tuna Noodle Casserole

Modern Tuna Noodle Casserole

Ingredients

Nonstick cooking spray
1
whole grain penne, shells, or farfalle pasta
12 oz
Olive oil   1 tbsp
White (button) mushrooms (sliced)
8 oz
Small onion (diced)
1
Baby spinach
5 oz
Salt-free all-purpose seasoning
1/2 tsp
Flour  3 tbsp
Skim milk
2 cup
Salt
1/2 tsp
Black pepper
1/4 tsp
Tuna packed in water (drained)
5 oz
Parmesan cheese (shredded)
1/2 cup

Directions

①Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Set aside.

②Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).

③While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.

④Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.

⑤In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.

⑥Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.

Nutrition Facts

8 Servings
Serving Size                             
1 cup
Amount per serving
Calories                                          
250
Total Fat                                        
4g  
    Saturated Fat                               
1g 
    Trans Fat                                      
0g 
Cholesterol                                     
10mg
Sodium                                           
300mg
Total carbohydrate                         
42g
    Dietary Fiber                               
6g 
    Total Sugars                                     
6g 
Protein                                             
13g
Potassium                                     
380mg
Phosophorus 240mg

Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy vegetable, 1 lean protein