Curry powder provides a Middle Eastern twist for homey tuna casserole. Using cornstarch and milk instead of a canned cream soup really cuts the sodium in this comfort-food dish.
Recipe information
Yield
Serves 4; 1 cup per serving
Ingredients
Topping (optional)
Preparation
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.
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.
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
Dietary Exchanges
Step 26
2 1/2 starch
Step 27
1 vegetable
Step 28
1 1/2 very lean meat
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
Dietary Exchanges
Step 44
2 1/2 starch
Step 45
1 vegetable
Step 46
1 1/2 very lean meat
