4.21.2011

Tuna Penne Casserole

This was a staple in our household! I knew that it was mandatory to find a low sodium alternative, and honestly, we both like this one better! This recipe makes 5 servings and goes great with some steamed veggies on the side.


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
    1. Put the flour in a bowl, whisk with water until dissolved and set aside.
    2. Prepare the pasta as directed on the box, omitting salt and oil. Drain and set aside.
    3. Meanwhile, put a small amount of oil in a large nonstick oven safe skillet, swirling to coat the bottom. Heat over medium-high heat. 
    4. Cook the onion 2-3 minutes or until soft, stirring occasionally. Preheat the broiler.
    5. 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.
    6. Stir in the tuna, pasta, and tomatoes into the sauce.
    7. In a small bowl, stir together the margarine and crumbs. Sprinkle over the casserole. 
    8. 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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