Healthy Tuna Casserole
A childhood favorite lightened up! Whole-grain pasta, tuna, and four cups of veggies are layered in a simple cheddar sauce, then finished with a crunchy cauliflower "breadcrumb" topping.
Ingredients
- 12 oz whole-grain dried rotini pasta
- 4 cups frozen mixed vegetables—carrots, corn, peas, green beans, lima beans
- 2 (5-ounce) cans chunk white albacore tuna in water, drained well (4 oz each once drained)
For the sauce
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon butter
- 3 tablespoons flour
- 3 cups 2% low-fat cow’s milk
- 2 tablespoons dried minced onion
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- Freshly ground black pepper
- 1 cup reduced-fat shredded sharp cheddar cheese
- 2 tablespoons grated Parmesan
Cauliflower “breadcrumbs”
- 1 cup cooked riced cauliflower
- 2 tablespoons grated Parmesan
- ½ cup reduced-fat shredded sharp cheddar cheese
- Optional garnish: chopped fresh parsley or chives
Instructions
- Cook the pasta until al dente. Add the frozen vegetables to a colander and pour the pasta over the vegetables to drain and defrost. Set aside.
- Heat the olive oil and butter in a large saucepan over medium heat. Whisk in flour. Cook for 1 minute, whisking constantly. Gradually whisk in 3 cups of milk, 3 tablespoons of Pampered Chef Onion Blend, and freshly ground black pepper. Cook, stirring frequently for 3 to 4 minutes until thickened. Whisk in 1 cup of sharp cheddar cheese and 2 tablespoons grated Parmesan. Remove from heat.
- Preheat the oven to 400˚. Liberally coat a 9x13-inch casserole pan with olive oil spray. Add the cooked pasta and defrosted vegetables to the casserole dish. Add the drained tuna and mix well until combined. Drizzle the creamy sauce over the top. Using a rubber spatula gently mix until the sauce is well incorporated and then spread the mixture to create an even layer in the pan.
- In a small bowl combine riced cauliflower, Parmesan and grated cheddar cheese. Sprinkle all over the casserole.
- Bake in oven for 18 to 20 minutes or until the cheese sauce is bubbling. Finish under the broiler for 1 to 2 minutes to create a crispy crust, watching closely to prevent the cheese from burning. Add optional garnishes and serve immediately.
Nutrition Information per serving
Calories: 390Carbohydrates: 47gProtein: 27gTotal Fat: 12g— Unsaturated Fat: 7g— Saturated Fat: 5gCholesterol: 40mgSodium: 380mgPotassium: 400mgFiber: 4gTotal Sugar: 6g— Natural Sugar: 6g— Added Sugar: 0gCalcium: 340mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.