Delight in this satisfying dish that brings comfort and flavor to the table with minimal effort. It combines the robust flavors of tuna with the creaminess of a classic casserole, all prepared on the stovetop in under 30 minutes!
Ingredients
- 8 oz of whole-wheat pasta (such as rotini or penne)
- 1 tablespoon of olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 cup of frozen peas
- 1 cup of low-fat milk
- 1/2 cup of low-sodium chicken broth
- 2 tablespoons of all-purpose flour
- 2 cans (5 oz each) of tuna in water, drained
- Salt and pepper to taste
- 1/2 cup of grated Parmesan cheese
- 1/2 cup of whole-wheat breadcrumbs for topping (optional)
- 1/4 cup of chopped fresh parsley for garnish (optional)
Instructions
- Cook the Pasta: In a large pot, cook the whole-wheat pasta according to the package instructions. Once cooked, drain and set aside.
- Prepare the Sauce: In the same pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and cook for an additional minute.
- Thicken the Sauce: Sprinkle the flour over the onion and garlic, stirring constantly for about 1 minute. Gradually whisk in the milk and chicken broth, ensuring there are no lumps. Cook the mixture, stirring frequently, until it thickens, about 3-5 minutes.
- Combine Ingredients: Add the drained tuna, frozen peas, and cooked pasta to the sauce. Stir to combine and heat through. Season with salt and pepper to taste.
- Add Cheese: Stir in the Parmesan cheese until melted and evenly distributed.
- Optional Topping: If desired, sprinkle whole-wheat breadcrumbs over the top of the casserole.
- Serve: Garnish with fresh parsley, if using. Serve warm and enjoy!
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
| Nutrient | Amount |
| Calories | 410 |
| Total Fat | 12g |
| Saturated Fat | 3g |
| Cholesterol | 35mg |
| Sodium | 450mg |
| Total Carbohydrate | 48g |
| Dietary Fiber | 8g |
| Sugars | 5g |
| Protein | 30g |