TUNA PENNE CASSEROLE

Steps:

• Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
• 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.
• Preheat the broiler if using the topping.
• Put the cornstarch in a cup. Add the water, whisking to dissolve. Set aside.
• 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.
• Gently whisk in the cornstarch mixture. Continue to gently whisk for 3 to 5 minutes, or until slightly thickened. Remove from the heat.
• Stir in the beans, tomatoes, tuna, and pasta.
• In a small bowl, stir together the panko and margarine. Sprinkle over the casserole.
• Broil about 4 inches from the heat for 30 seconds to 1 minute, or until the topping is browned.
• Cook's Tip on Cornstarch
• Cornstarch needs gentle treatment. Too much heat or stirring will cause a cornstarch-thickened sauce to become thin.
• Nutrition Information
• (Per serving)
• Calories: 254
• Total fat: 3.0g
• Saturated: 0.5g
• Trans: 0.0g
• Polyunsaturated: 1.0g
• Monounsaturated: 1.0g
• Cholesterol: 17mg
• Sodium: 212mg
• Carbohydrates: 41g
• Fiber: 5g
• Sugars: 6g
• Protein: 18g
• Calcium: 162mg
• Potassium: 482mg
• Dietary Exchanges
• 2 1/2 starch
• 1 vegetable
• 1 1/2 very lean meat
• Nutrition Information: (with optional ingredients)
• (Per serving)
• Calories: 279
• Total fat: 4.0g
• Saturated: 0.5g
• Trans: 0.0g
• Polyunsaturated: 1.0g
• Monounsaturated: 2.0g
• Cholesterol: 17mg
• Sodium: 241mg
• Carbohydrates: 44g
• Fiber: 5g
• Sugars: 6g
• Protein: 18g
• Calcium: 162mg
• Potassium: 484mg
• Dietary Exchanges
• 2 1/2 starch
• 1 vegetable
• 1 1/2 very lean meat