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Tuesday, February 4, 2014


Truly one of the great comfort foods, tuna casserole is both easy to prepare and delightfully satisfying.  Low-sodium water-packed tuna keeps the sodium contents of this dish at acceptable levels.

Tuna Casserole
                                                                         8 oz. uncooked macaroni
Vegetable oil cooking spray
1 can (10 oz.) reduced-sodium condensed cream of       mushroom soup
½ cup chopped onion
1/8 tsp. pepper
1 pkg. (10 ½ oz.) frozen mixed vegetables
1 can (6 ½ oz.) low-sodium water-packed tuna,                  drained
1 T. Parmesan cheese
1 T. unseasoned bread crumbs

Preheat oven to 350.  Cook macaroni according to package directions, omitting salt.  Drain and set aside.  Spray a 2-quart casserole dish with cooking spray and set aside.

In a large bowl combine the cream of mushroom soup, onion, pepper, frozen mixed vegetables and tuna.  Mix well.  Stir in the cooked macaroni.  Pour the mixture into the prepared casserole dish and sprinkle top with Parmesan cheese combined with bread crumbs.  Bake for 30-35 minutes or until the sauce is bubbly and the crumb topping golden.

Nutrition Information:  per ¼ recipe
Calories 378, Total fat 4 g, Saturated fat 1.5 g, Cholesterol 23 mg, Sodium 390 mg, Carbohydrate 61 g, Fiber 3 g, Sugar 5 g, Protein 24 g

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