The New Tuna Casserole

14 35 482
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 6
The New Tuna Casserole
Health Highlights

Ingredients


1/4 cup All-purpose white flour
3 tbsp Butter, unsalted
1 1/4 cup Chicken broth (stock)
1 package (227g) Cremini (Italian) mushroom
1 tbsp Dijon mustard
1 cup Frozen green peas
1/2 cup Panko bread crumbs
1 cup Parmesan cheese, grated
1 cup Partly skimmed milk, 2% M.F.
250 gm Pasta, Rigatoni, whole wheat, dry
1/2 tsp Salt
3 can drained White tuna, canned in water, drained
1 medium Yellow onion (finely chopped)
1 large stalk(s) Celery (diced)

Instructions


Cook pasta in a large pot of boiling water, following package directions but omitting salt, until tender, 9 to 11 minutes. Then drain.

Melt butter in a large oven-safe frying pan over medium. Add onion, celery and mushrooms. Cook until mushrooms are brown and celery is tender, 5 to 7 minutes. Sprinkle flour over vegetable mixture. Stir to combine. Gradually add broth, salt, milk and mustard.

When mixture is thickened, stir in pasta, peas, tuna and oil in can. Gently stir to combine, breaking tuna into large chunks. Cook for 2 minutes. Sprinkle evenly with Parmesan, then panko.

Preheat broiler. Broil in centre of oven until top is golden brown, 2 to 4 minutes.

Serve and enjoy, or freeze for later!

Nutrition Facts

Per Portion

Calories 482
Calories from fat 140
Calories from saturated fat 67
Total Fat 15.6 g
Saturated Fat 7.5 g
Trans Fat 0.5 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.6 g
Cholesterol 69 mg
Sodium 1142 mg
Potassium 747 mg
Total Carbohydrate 53 g
Dietary Fiber 6.1 g
Sugars 7.2 g
Protein 35 g

Dietary servings

Per Portion


Grain 2.1
Meat 1.1
Meat Alternative 0.2
Milk 0.2
Milk Alternative 0.3
Vegetables 1.8

Energy sources


Pygal42%464.6835882477235172.0053836411644329%347.18805589299683276.384512187018129%310.0577270306645142.0081048472224842%29%29%CarbohydratesFatProtein
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