Tuna Penne Casserole

Preparation

1. Step 1

   Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.

   Step 2

   Meanwhile, lightly spray a large broilerproof skillet with cooking spray. Add the oil, swirling to coat the bottom. Cook the onion over medium-high heat for 3 minutes, or until soft, stirring frequently. Set aside.

   Step 3

   Preheat the broiler if using the topping.

   Step 4

   Put the cornstarch in a cup. Add the water, whisking to dissolve. Set aside.

   Step 5

   Whisk the milk, parsley, curry powder, salt, onion powder, and pepper into the onion. Cook, still over medium-high heat, for 5 minutes, or until the milk mixture is hot.

   Step 6

   Gently whisk in the cornstarch mixture. Continue to gently whisk for 3 to 5 minutes, or until slightly thickened. Remove from the heat.

   Step 7

   Stir in the beans, tomatoes, tuna, and pasta.

   Step 8

   In a small bowl, stir together the panko and margarine. Sprinkle over the casserole.

   Step 9

   Broil about 4 inches from the heat for 30 seconds to 1 minute, or until the topping is browned.

2. Cook’s Tip on Cornstarch

   Step 10

   Cornstarch needs gentle treatment. Too much heat or stirring will cause a cornstarch-thickened sauce to become thin.

3. Nutrition Information

   Step 11

   (Per serving)

   Step 12

   Calories: 254

   Step 13

   Total fat: 3.0g

   Step 14

   Saturated: 0.5g

   Step 15

   Trans: 0.0g

   Step 16

   Polyunsaturated: 1.0g

   Step 17

   Monounsaturated: 1.0g

   Step 18

   Cholesterol: 17mg

   Step 19

   Sodium: 212mg

   Step 20

   Carbohydrates: 41g

   Step 21

   Fiber: 5g

   Step 22

   Sugars: 6g

   Step 23

   Protein: 18g

   Step 24

   Calcium: 162mg

   Step 25

   Potassium: 482mg

4. Dietary Exchanges

   Step 26

   2 1/2 starch

   Step 27

   1 vegetable

   Step 28

   1 1/2 very lean meat

5. Nutrition Information: (with optional ingredients)

   Step 29

   (Per serving)

   Step 30

   Calories: 279

   Step 31

   Total fat: 4.0g

   Step 32

   Saturated: 0.5g

   Step 33

   Trans: 0.0g

   Step 34

   Polyunsaturated: 1.0g

   Step 35

   Monounsaturated: 2.0g

   Step 36

   Cholesterol: 17mg

   Step 37

   Sodium: 241mg

   Step 38

   Carbohydrates: 44g

   Step 39

   Fiber: 5g

   Step 40

   Sugars: 6g

   Step 41

   Protein: 18g

   Step 42

   Calcium: 162mg

   Step 43

   Potassium: 484mg

6. Dietary Exchanges

   Step 44

   2 1/2 starch

   Step 45

   1 vegetable

   Step 46

   1 1/2 very lean meat