Tuesday, July 3, 2012

Creamy Tuna Casserole

This quick casserole makes a delicious, guilt-free dinner, Dollinks! Whole-wheat pasta is the secret to its low-fat nutritional appeal. 
Creamy Tuna Casserole:
3-½ c. whole wheat rotini or fusilli pasta
2 c. frozen peas
½ c. finely chopped green onions
2 c. low-fat cottage cheese
⅔ c. grated Parmesan cheese, divided
½ c. low-fat milk
2 large eggs
1 tsp. freshly grated lemon rind
¼ tsp. nutmeg
¼ tsp. coarsely ground pepper
1 clove garlic, minced
Two 6-½-oz. (184 g) cans light tuna packed in water, drained and coarsely flaked
½ c. fine, dry bread crumbs (preferably whole wheat or multigrain)
⅓ c. coarsely snipped fresh basil
Preheat oven to 350 deg. F. Prepare and measure all ingredients before starting to cook. Cook rotini or fusilli 10-to-12 min. in large pot of salted, boiling water. Drain and return pasta to pot to keep warm; do not rinse. Stir frozen peas and green onions into hot pasta and set aside. 
While pasta cooks, add cottage cheese, ⅓ c. Parmesan, milk, eggs, and seasonings to blender goblet. Purée at high speed until creamy. Pour over drained pasta in pot, combining well. Stir in drained tuna and crumbs. Sprinkle with remaining Parmesan. Bake 25 min., uncovered, in greased, 2 qt. (2 L) casserole dish. Stir in fresh basil just before serving. Serves 4-to-6.

Bring fresh, cold water to a boil before adding pasta

Whole-wheat rotini or fusilli are an excellent choice with this dish

Boil pasta in salted water for 10 min.

Drain pasta, but do not rinse

Add Parmesan to blender with cottage cheese, milk, eggs, seasonings

Stir in drained tuna, gently breaking up

Whole-wheat bread crumbs thicken mixture with no gritty taste

Stir in fresh, coarsely snipped basil when dish emerges from oven

Tonight's leftovers are tomorrow's great lunch!

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