copyright fitstop fitness for women 2010
Recipes - Name That Tuna Casserole
Lemon and dill add zest and zing to this updated classic comfort food!
Makes: 4 Servings
- 4 cups uncooked high-fibre rotini pasta
- 1 cup frozen green peas
- 1 tablespoon butter
- 3/4 cup diced yellow onions
- 1/2 cup diced celery
- 1 teaspoon minced garlic
- 1/2 teaspoon dried tarragon
- 1 can reduced-sodium chicken broth, undiluted (10 oz/284 mL)
- 1 can 2% evaporated milk (13 oz/370 mL)
- 2 tablespoons all-purpose flour
- 1 teaspoon Dijon mustard
- Grated zest of one lemon
- 1/4 teaspoon each salt and freshly ground black pepper (or to taste)
- 3/4 cup packed shredded light Monterey Jack cheese (3 oz/85 g)
- 1/2 cup packed shredded Parmesan cheese (2 oz/56 g)
- 1 tablespoon minced fresh dill
- 1 can wild salmon, well drained (6 oz/170 g)
- 1 can tuna, well drained (6 oz/170 g)
1. It is best to have all ingredients ready to go before starting. Chop the onions and celery, grate the cheeses, drain the canned fish, etc.
2. In a large pot, cook pasta according to package directions, adding frozen green peas to pot during last two minutes of cooking time. Drain and keep warm.
3. Meanwhile, prepare sauce. Melt butter over medium heat in a large non-stick pot. Add onions, celery, and garlic. Cook and stir until vegetables are tender, about 4 minutes. Stir in tarragon and cook 30 more seconds. Add broth. Whisk together evaporated milk and flour until smooth. Add to pot. Cook and stir until sauce bubbles and begins to thicken.
4. Stir in mustard, lemon zest, salt, and pepper. Cook 1 more minute. Remove sauce from heat and stir in both cheeses until melted. Add drained tuna and salmon and mix well. Add drained noodles and peas and mix well. Serve hot with freshly ground black pepper on top. Enjoy!
388 calories / 10.3 g total fat (4.9 g saturated fat) / 28 g protein / 49 g carbohydrate / 6.5 g fibre / 50 mg cholesterol / 613 mg sodium
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