Nonstick cooking spray
whole grain penne, shells, or farfalle pasta12 oz
Olive oil 1 tbsp
White (button) mushrooms (sliced)8 oz
|Small onion (diced)
|Salt-free all-purpose seasoning
|Flour 3 tbsp|
|Tuna packed in water (drained)
|Parmesan cheese (shredded)
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.
|Serving Size||1 cup|
|Amount per serving|
Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy vegetable, 1 lean protein