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Tuna Casserole

June 23, 2011 by HealthyFamilies BC

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Break out a family favourite: tuna casserole! The dish contains a whole lots of ingredients that is good for you and is great for serving large groups, especially a family of four!

Prep Time: 30 minutes
Cooking Time: 20 minutes
Serving Size: 4 to 6 servingsIngredients:

  • 2 cups (500 mL) whole wheat elbow macaroni
  • 2 cans (170 g each) chunk light tuna in water, drained
  • ¾ cup (175 mL) shredded light old cheddar cheese
  • ½ cup (125 mL) low-fat milk
  • 1 tbsp (15 mL) cornstarch
  • ⅓ cup (75 mL) reduced calorie whipped dressing
  • 1 cup (250 mL) frozen corn
  • 1 cup (250 mL) frozen peas
  • ¼ tsp (1 mL) freshly ground black pepper

Directions:

  1. In saucepan of boiling water, cook macaroni for about 6 minutes or until tender but firm. Drain and return to saucepan.
  2. Stir in tuna and cheese. In a small bowl, whisk together milk and cornstarch and pour into macaroni mixture. Stir in dressing, corn, peas and pepper.
  3. Place into shallow casserole dish. Cover and bake in 375° F (190° C) oven for about 30 minutes or until cheese is melted and macaroni is hot.
  4. Uncover and broil for 2 minutes or until golden, if desired.

Nutrition Facts per serving:

Calories: 425 Fat: 9 g Saturated: 9 g Cholesterol: 35 mg Sodium: 58 mg Potassium: 407 mg Carbohydrates: 58 mg Fibre: 6 g Protein: 59 g

Reprinted with permission by the Heart and Stroke Foundation.

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Comments (3)

bennettl

Posted on Monday July 4, 2011 a 5:49pm

what is a whipped dressing? thank you

cpetelski's picture

HealthyFamilies BC

Posted on Wednesday July 6, 2011 a 4:59pm

Thanks for your question bennettl! Whipped dressing is a low fat alternative to mayonnaise. A brand named one is Miracle Whip but, you can buy other brands such as President's Choice etc. For this recipe, you can also buy low fat mayonnaise such as an olive oil mayonnaise. Healthy Families BC

NewUser

Posted on Monday July 18, 2011 a 6:30am

Is our family the only one who doesn't care for the low-fat versions of dressings? I can't 'prove' it (well, perhaps I could if I checked both labels at once), but it sure seems that they have upped the sugar (or whatever sweetener is used) to give back some of the "flavour" taken away by decreasing the fat. Frankly, I can't tolerate it because of the too sweet taste - especially of something that's supposed to be a bit savoury/tangy. We've just about completely switched over to making our own olive oil-based dressings in order to control the ingredients but also to ensure a much more flavourful result. Do appreciate the recipe, but will have to work on a way of achieving the creaminess without the low-fat salad dressing.

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