Terrific Tuna Casserole

10 minutes to prep; 15 minutes to cook.  Serves 6-8

  • 8 ounces whole wheat pasta (rotini or shells work best)
  • 1 (10-ounce) can fat-free cream of chicken soup
  • 2 (6-ounce) cans tuna packed in water
  • 1 cup shredded cheddar cheese
  • 1 cup frozen peas
  • 1/2 cup fat-free milk
  • 3 Tablespoons margarine
  • 1 Tablespoon onion powder
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 slice whole wheat bread-torn into pieces
  1. In a large pot of boiling water, cook the pasta until al dente, about 7 minutes.
  2. While the pasta is boiling, in a large casserole dish, combine the cream of chicken soup, tuna, cheese, peas, milk, 2 tablespoons margarine, onion and garlic powders, salt and pepper.
  3. Drain the pasta, add it to the casserole dish, and stir to combine.
  4. In a small saucepan over moderate heat, melt the remaining 1 tablespoon margarine. Add the bread pieces and cook, stirring, until lightly toasted, about 2 minutes. Add the toasted bread to the top of the casserole and microwave on high power until heated through, about 6 minutes.

Note: Serve this with a fruit and more veggies. Fill half your plate with fruits and veggies.

Nutrients Per Serving: Calories 352, Protein 23g, Carbohydrate 37g, Total Fat 13g, Sodium 409mg

Source: Keep the Beat Recipes: Let’s Move https://letsmove.obamawhitehouse.archives.gov/blog/2013/07/08/terrific-tuna-casserole

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