Pasta casseroles are a definite crowd pleaser. Who doesn’t enjoy pasta, right? I am pleased to share with you a healthier style that includes a great source of lean protein, good for you mixed greens and healing herbs. A guilt free meal that is hearty, healthier, and so tasty.

 

Tuna is the star of this delicious dish. Some of the many health benefits of tuna fish include reducing cardiovascular conditions, helps to stimulate growth and development, lowers blood pressure and cholesterol levels, increases energy levels and the list goes on and on. Canned tuna is one of the most commonly consumed types of fish in the united states. It’s quite economical while maintaining a longer shelf life and a convenient protein source for a simple meal. Now, eating either canned or fresh will provide you with a numerous amount of essential nutrients. As far as canned, it is best to go with chunk light in water to reduce mercury levels. Plus you can consume safely with 12 ounces per week of this type of fish. Tuna is so versatile as a main dish, side or for a snack.

 

 

 

SERVES: 6, about one cup

 

 

INGREDIENTS:

 

4-5 ounces whole wheat pasta

3 tbsp olive oil

1 onion, chopped

2 cups mixed greens, rinsed

8 ounces mushrooms, sliced

2 tbsp whole grain flour, or preferred

1 cup filtered water, or vegetable broth, low sodium

1/2 cup whole milk, or preferred

1/2 tsp sea salt

1/2 tsp black pepper

2 cans chunk light, packed in water, drained

1/2 cup bread crumbs (plain), or panko

handful parsley, fresh

 

 

INSTRUCTIONS:

 

Cook the pasta according to the package directions; let drain. Set aside.

Preheat oven 375 degrees.

In a medium saucepan, heat the oil over medium heat. Add the onions and greens; let cook, while stirring frequently, for about 4-5 minutes, or until fragrant and translucent. Add the mushrooms; let cook for about 5 minutes, or until soft and the liquid has evaporated. Add remaining (1tsp) oil to the pan and stir; let cook for a minute. Add the flour; let cook for about 5 minutes, or until paste like substance. Then, slowly add the milk, broth, sea salt and pepper. Bring to a boil, stirring frequently, and reduce heat to medium low. Add the tuna, pasta and fresh parsley; cook for another 2 minutes.

Place the tuna mixture in a 2 quart baking dish. Top evenly with the breadcrumbs. Let bake for about 30 minutes, or until bubbly and golden brown. Serve immediately with hot sauce and/or herbs.

 

 

 

NUTRITIONAL CONTENT: calories 349; total fat 14g; cholesterol 36mg; sodium 142g; potassium 560mg; total carbohydrates 31.5g; dietary fiber 3.9g; protein 23.8g; vitamin A 7%; iron 18%. This dish is low in sodium, high in niacin, and very high in selenium and vitamin B6.

 

 

 

 

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