A healthy and delicious low-fat tuna casserole made with whole wheat pasta, light cream sauce, and plenty of vegetables. Perfect for a comforting family meal without the extra fat.
8 ounces whole wheat elbow macaroni
1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 cup sliced mushrooms
1 cup frozen peas, thawed
1 cup chopped celery
1 cup chopped carrots
2 cans (5 ounces each) tuna in water, drained
2 cups low-fat (1%) milk
3 tablespoons all-purpose flour
1 teaspoon Dijon mustard
1/4 teaspoon black pepper
1/2 teaspoon salt
1/4 teaspoon dried thyme
1/2 cup low-fat shredded cheddar cheese
1/4 cup whole wheat breadcrumbs
Preheat the oven to 350°F (175°C).
Cook the whole wheat elbow macaroni according to package instructions until al dente. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until softened.
Add the sliced mushrooms, chopped celery, and chopped carrots to the skillet. Cook for 5-6 minutes until vegetables are tender.
Sprinkle the flour over the vegetables in the skillet and stir well to coat. Cook for 1-2 minutes to remove the raw flour taste.
Gradually whisk in the low-fat milk, stirring constantly to create a smooth sauce. Continue cooking until the sauce thickens, about 3-4 minutes.
Stir in Dijon mustard, black pepper, salt, and dried thyme. Mix well.
Add the drained tuna and thawed peas to the sauce, stirring gently to combine.
In a large mixing bowl, combine the cooked macaroni and the tuna-vegetable sauce. Mix well.
Transfer the mixture to a 9×13 inch baking dish. Sprinkle the low-fat shredded cheddar cheese evenly over the top.
Sprinkle the whole wheat breadcrumbs over the cheese layer.
Bake in the preheated oven for 20-25 minutes, until the casserole is bubbly and the topping is golden brown.
Remove from the oven and let it cool for 5 minutes before serving.