Jippy Dog's Twisted Tuna Casserole

Tuna and vegetable pasta casserole

Makes 6 servings
This pasta favourite can be eaten right away or sprinkled with the breadcrumb topping and baked until golden for a perfect casserole dinner. Look for mixed frozen vegetables that are small that include carrots, peas, corn, lima beans and cut green beans.

Preparation Details

  • Preparation time: 15 minutes
  • Cook time: 30 to 35 minutes
  • Yield: 2.125 L (9 cups)

Ingredients

  • 750 mL (3 cups) whole-wheat fusilli or rotini pasta
  • 500 mL (2 cups) diced mixed frozen vegetables
  • 15 mL (1 tbsp) soft non-hydrogenated margarine
  • 2 green onions, chopped
  • 45 mL (3 tbsp) all-purpose flour
  • 2 mL (1/2 tsp) each dried thyme and basil leaves
  • 750 mL (3 cups) low-fat milk
  • 1 mL (1/4 tsp) freshly ground black pepper
  • 2 cans (170 g/120 g drained) low-sodium solid light tuna in water, drained
  • 75 mL (1/3 cup) shredded light old cheddar style cheese
  • 125 mL (1/2 cup) fresh whole-wheat breadcrumbs
  • 15 mL (1 tbsp) chopped fresh flat leaf parsley
  • 15 mL (1 tbsp) soft non-hydrogenated margarine, melted

Directions

  1. In a large pot of boiling water, cook pasta for 4 minutes. Add vegetables and cook for 2 minutes or until pasta is tender but firm. Drain well and set aside.
  2. Meanwhile, in saucepan, melt margarine over medium heat and cook onions for 2 minutes or until softened. Add flour, thyme and basil and cook stirring, for 1 minute (mixture will be dry and crumbly). Whisk in milk and cook, whisking gently for about 8 minutes or until bubbly and thickened. Whisk in pepper. Add pasta, vegetables, tuna and cheese and stir to combine well. Pour into shallow ovenproof casserole dish.

Nutritional Information per Serving

  • Calories: 346
  • Protein: 22 g
  • Total fat: 7 g
  • Saturated fat: 2 g
  • Cholesterol: 18 mg
  • Carbohydrate: 50 g
  • Fibre: 6 g
  • Sugars: 10 g
  • Sodium: 193 mg
  • Potassium: 453 mg

Get Rolling Recipes

Tuna and vegetable pasta casserole