Tuna Casserole with Corn Fusilli and Low-Fat Dairy

If you want a lighter version of a tuna casserole, this recipe is worth a try. It requires low-fat dairy and corn fusilli and can be made in less than an hour.

Prep Time: 20 minutes
Cook Time: 30 minutes
Servings: 6

Ingredients:

• 2 cans Albacore tuna, well-drained
• 2 ¾ cups fat-free milk
• 4 oz wide egg noodles
• 3 tablespoons all-purpose flour
• 4 oz reduced-fat cream cheese, softened
• 4 oz corn fusilli pasta
• 2 tablespoons extra-virgin olive oil
• ½ cup finely diced onion
• 1/3 cup chopped carrot
• 6 button mushrooms, thinly sliced
• 1 cup frozen peas
• 2 tablespoons zesty Dijon mustard
• ¼ teaspoon crushed Himalayan pink salt
• ½ teaspoon freshly cracked black pepper
• ½ cup grated Romano cheese (divided into two parts)

Instructions:

1. Begin by preheating your oven to a toasty 350°F (175°C). Meanwhile, take a casserole dish and give it a quick greasing with a touch of grass-fed butter.
2. In a generous saucepan, bring 4 cups of water to the boil. Then, introduce the corn fusilli pasta and cook it until it’s about 4 minutes away from hitting that perfect al dente stage. Drain the pasta and set it aside to let off some steam.
3. Heat a skillet over medium-high heat, and it’s time for the star of the show – the extra-virgin olive oil. Add the finely diced onions and the chopped carrots, giving them a sizzling sauté until they achieve that tender, melt-in-your-mouth perfection. Now, it’s time to welcome the sliced mushrooms and frozen peas to the party. Stir it all together and continue for an additional 3 minutes.
4. Dust the all-purpose flour over these vibrant veggies and stir it in. Pour in the milk, maintaining that whisking motion. Add zesty Dijon mustard, cream cheese, and season with a pinch of salt and a sprinkle of freshly cracked black pepper. Keep whisking.
5. Transfer this mix to the casserole dish, alongside the pasta. Finish off by adorning it with half of the grated Romano cheese.

• Calories: 295kcal
• Protein: 20g
• Carbohydrates: 27g
• Fat: 11g
• Fiber: 3g

Keep in mind that these figures are estimated and may vary depending on the specific ingredients used.

Cooking Tips:

• Customize your casserole by adding your favorite vegetables or spices.
• This casserole can be prepared ahead of time and reheated for a quick meal.