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  • Tuna, Veggie and Walnut Casserole

    1 vote
    Tuna, Veggie and Walnut Casserole
    Servings: 20
    by MH
    8 recipes
    >
    The idea came from a tuna casserole recipe from Cooking Light; however, I changed things up a bit (well, quite a bit) as I prefer a few more veggies and other goodies they just didn't include. Now, this is still a pretty healthy recipe - the additional calories from the walnuts extra vegetables are worth the nutritional value you'll get and the walnuts give it a surprisingly nice crunch. So give it a try and enjoy!

    Ingredients

    • 13.25 oz whole wheat Rotini pasta
    • 2 Tbs extra virgin olive oil
    • 3/4 cup chopped yellow onion
    • 12 oz bag frozen veggie mix (corn, carrots, peas and green beans)
    • 2 green onions, chopped
    • 2 Tbs all-purpose flour
    • 3 cups fat-free milk (add up to 1/2 cup more if you prefer a 'soupier' casserole)
    • 1/2 cup + 1oz (5 oz) 1/3 less fat cream cheese, softened
    • 2 Tbs Dijon mustard (the brand I used has horseradish)
    • 1/2 tsp sea salt
    • 1/2 tsp freshly ground black pepper
    • 1/2 cup (2 oz) grated Parmigiano-Reggiano cheese, divided
    • 3 cans regular tuna
    • 1 1/4 cups chopped walnuts
    • Fat-free cooking spray

    Directions

    1. Preheat broiler on low setting.
    2. Cook noodles according to package directions (omitting the salt and fat).
    3. Heat a fairly large skillet over medium heat; add the olive oil.
    4. Add onions and veggies; cook approx 6 minutes or until onions begin to tenderize.
    5. Sprinkle with flour; cook 1 minute stirring constantly.
    6. Slowly add milk; cook 5 minutes stirring constantly until slightly thick.
    7. Stir in cream cheese, mustard, salt and pepper; cook 2 minutes. Stir in tuna and walnuts.
    8. Remove pan from heat; stir in noodles and 1/4 cup of the Parm cheese.
    9. Spray 4 quart oven-safe baking dish with cooking spray; spoon casserole mixture into dish and sprinkle remaining 1/4 cup Parm cheese over the top.
    10. Broil 5 minutes or until golden brown and bubbly.
    11. Let stand five minutes before serving.

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