My alterations to this recipe trimmed the calories by 33 percent and slashed the fat by 77 percent. A serving of my tuna casserole contains 308 calories and 4.1 fat grams.
KATHY'S TUNA CASSEROLE
12 ounces multi-grain penne pasta
1 cup frozen peas
2 (10.75-ounce) cans of
reduced-fat, reduced-sodium cream of mushroom soup,
undiluted
1/2 cup fat-free milk
12 ounces tuna, packed in water, drained and flaked
3 slices light wheat bread
1 tablespoon light butter
Cooking spray
Preheat oven to 350 degrees. Lightly coat a 9-by-13-inch baking dish with cooking spray. Cook penne according to package directions. Drain and rinse cooked pasta with cool water.
In a large bowl, combine cooked penne, peas, soup, milk and tuna. Transfer mixture into the baking dish. Tear the bread into several pieces and use a mini chopper to process the bread into fine crumbs. In a small bowl, combine the bread crumbs and light butter. Sprinkle the bread crumb mixture evenly over the casserole. Bake uncovered at 350 degrees for about 30 minutes, or until bubbly. Serves 8.
Per serving: 308 calories, 4.1 fat grams, 271 mg sodium, 22 protein grams, 5 fiber grams, 35 carb grams, 23 mg cholesterol.
Adapted from an About.com recipe.
Do you have a favorite food or popular recipe that you'd like to see made healthier? Send your ideas and recipes, along with a daytime phone number, to Kathy Manweiler at kmanweiler@ wichitaeagle.com, or mail to: Don't Say Diet, McClatchy Newspapers, P.O. Box 820, Wichita, KS 67201.
