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