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Classic Tuna Casserole
Number of Servings: 4
Serving Size: 1 1/4cup
Reel in more fiber and unique seasonings with this updated comfort food. Children will take the bait and eat fish without complaint.
|Canola oil cooking spray|
|dry whole-grain rotini||1.50 cups|
|matchstick carrots or 1/2 red bell pepper, thinly sliced and cut into 2-inch-long||0.50 cup|
|frozen green peas, thawed||0.50 cup|
|(2.6 oz) vacuum-sealed chunk light tuna, flaked||1 pouch|
|finely chopped whole green onions, divided||0.50 cup|
|(10.75 oz) 98% fat-free cream of chicken or mushroom soup||1 can|
|canola mayonnaise||0.33 cup|
|fresh lemon juice||1 Tbsp|
|curry powder||0.50 tsp|
|panko bread crumbs||0.50 cup|
Preheat oven to 350°F. Spray an 11x7-inch glass baking pan with cooking spray.2:
Cook pasta according to package directions, adding carrots or bell pepper during last 3 minutes of cooking. Drain well; place in the prepared baking pan. Top with peas and tuna, sprinkled evenly over all, and 1/3 cup green onions.3:
Stir together soup, canola mayonnaise, lemon juice, curry powder, and salt in a medium bowl. Spread over onions in baking dish. Top with bread crumbs and spray with cooking spray. Bake, uncovered, 30 minutes or until bubbly. Sprinkle with remaining green onions.
|Calories from Fat 80|
|Total Fat 9g|
|Saturated Fat 0g|
|Dietary Fiber 6g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 2 1/2 Starch 1 Lean Meat 1 Fat|
The Heart-Smart Diabetes Kitchen
American Diabetes Association
Bring the taste of fresh, natural ingredients and wholesome meals to your table. Featuring 151 recipes made with canola oil - one of the healthiest cooking oils available - this cookbook will allow you to serve dishes that are low in saturated fat and cholesterol but high in flavor in no time. It's just what the doctor, and your inner chef, ordered.
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