What you'll need:
- 1 medium tomato
- 1 tablespoon flour
- 3 tablespoons water
- 1 1/3 cups dried whole wheat penne pasta
- 1 teaspoon heart healthy corn oil
- 1/4 cup chopped onion
- 1 1/2 cups fat free or low-fat milk
- 1 tablespoon finely snipped fresh parsley or 1 teaspoon dried parsley flakes
- 1 teaspoon curry powder
- 1/4 teaspoon salt substitute
- 1/8 teaspoon pepper
- 5oz can low sodium chunk light tuna packed in water
- 1 tablespoon low sodium margarine, melted
- 1/2 cup home made bread crumbs/flake cereal/rice krispies cereal
- Put the flour in a bowl, whisk with water until dissolved and set aside.
- Prepare the pasta as directed on the box, omitting salt and oil. Drain and set aside.
- Meanwhile, put a small amount of oil in a large nonstick oven safe skillet, swirling to coat the bottom. Heat over medium-high heat.
- Cook the onion 2-3 minutes or until soft, stirring occasionally. Preheat the broiler.
- Whisk the milk, parsley, curry powder, salt substitute, and pepper into the onion. When the milk mixture is hot, gently whisk in the flour mixture. Continue to whisk gently for 3-5 minutes, or until slightly thickened. Remove from the heat.
- Stir in the tuna, pasta, and tomatoes into the sauce.
- In a small bowl, stir together the margarine and crumbs. Sprinkle over the casserole.
- Broil for 5 minutes, or until the crumbs are lightly browned.
Voila!! Enjoy!!This recipe came from the Low-Salt Cookbook by the American Heart Association. Though I did mix it up a little bit!
Here are the per serving specifics for your daily count:- Calories: 238
- Total Fat: 5g (Saturated 1g, Polyunsaturated 1.5g, Monounsaturated 2g)
- Cholesterol: 15mg
- Sodium: 259mg
- Carbohydrates: 33g (Fiber 1g, Sugars 6g)
- Protein: 15g
- Calcium: 111mg
- Potassium: 153mg
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