Go Ask Mom

Go Ask Mom

Recipe: Modern tuna pasta casserole

Posted September 18, 2014
Updated September 19, 2014

The American Heart Association is sharing recipes with us this week as part of its effort to raise awareness about childhood obesity and families leading healthier lifestyles. Here's a twist on a classic casserole, using veggies and whole grains.

Modern Tuna Pasta Casserole

4 ounces dried whole-wheat rotini (about 1 1/2 cups)
Cooking spray
1 16-ounce bag frozen mixed vegetables, such as a carrot, broccoli, and cauliflower blend, thawed
2 5.5-ounce cans low-sodium chunk light tuna, packed in water, flaked
1 10.75-ounce can low-fat condensed cream of chicken soup (lowest sodium available)
1/2 cup chopped bottled roasted red bell peppers, rinsed before chopping
1/2 cup fat-free half-and-half
1 teaspoon all-purpose seasoning blend
3/4 cup lightly crushed (about 1/4-inch pieces) low-sodium whole-grain crackers (about 34 squares)
1/4 cup shredded or grated Parmesan cheese

Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl.

Meanwhile, preheat the oven to 350°F. Lightly spray a 2-quart glass casserole dish with cooking spray.

Stir the mixed vegetables, tuna, soup, roasted peppers, half-and-half, and seasoning blend into the pasta until combined. Transfer to the casserole dish. Sprinkle with the crackers and Parmesan.

Bake, uncovered, for 25 to 30 minutes, or until the casserole is warmed through and the topping is golden brown.

Cook’s Tip: With the variety of frozen mixed vegetable blends available to choose from, you can easily incorporate new tastes into this casserole. You can also change the flavor of the sauce by substituting low-fat condensed cream of mushroom or celery soup for the chicken soup, always choosing the lowest-sodium product available.

NUTRITION ANALYSIS (per serving)
Serves 4; 1 1/2 cups per serving

Calories 400
Total Fat 7.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.0 g
Cholesterol 30 mg
Sodium 537 mg
Carbohydrates 52 g
Fiber 8 g
Sugars 7 g
Protein 32 g
Dietary Exchanges: 3 starch, 1 1/2 vegetable, 3 lean meat

Go Ask Mom features recipes every Monday. For more, check WRAL.com's recipe database.

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