Yield: 4 servings
Available for less than 25 cents per ounce, canned tuna is a fantastic protein source that won't break the bank. It's also a really healthy one, low in fat and high in essential fatty acids. If you go the "chunk light" and store-brand route rather than the brand-name, solid-white-Albacore route, you'll be paying even less for this casserole's base ingredient.
- 4 ounces uncooked elbow macaroni
- 1 tablespoon olive oil
- 3/4 cup chopped onion
- 1/2 cup thinly sliced celery
- 1/2 cup chopped red bell pepper
- 2 tablespoons whole wheat flour
- 1 teaspoon dried thyme
- 1/8 teaspoon white pepper
- 11/2 cups heated fat-free reduced-sodium vegetable broth
- 2 pouches (3 ounces each) albacore tuna
- 1/2 cup fat-free cottage cheese
- 1 teaspoon ground paprika
- Fresh dill sprigs (optional)
- Preheat oven to 375 degrees Fahrenheit. Spray a 2-inch-deep 8-inch baking dish with nonstick cooking spray.
- Cook macaroni according to package directions until just tender; drain and set aside.
- Place oil in large skillet over medium heat. Add onion; cook and stir 3 minutes. Add celery and bell pepper; cook and stir 3 minutes. Sprinkle flour, thyme and pepper over vegetables; cook and stir 1 minute. Gradually stir in hot broth; cook and stir until thickened. Remove from heat.
- Add macaroni, tuna and cottage cheese to skillet; stir until macaroni is coated. Scrape tuna mixture into prepared dish; sprinkle with paprika.
- Bake, uncovered, 20 to 25 minutes or until hot. Garnish with 4 dill sprigs.
(For nutritional information, see TLC Cooking.)
Next, for those who like it hot ...