Healthified Tuna-Pasta Casserole

Health score
17%
Healthified Tuna-Pasta Casserole
60 min.
8
347kcal

Suggestions


Are you looking for a delicious and nutritious meal that the whole family will love? Look no further than this Healthified Tuna-Pasta Casserole! This comforting dish combines the classic flavors of tuna and pasta with a healthy twist, making it perfect for lunch, dinner, or even as a side dish for gatherings. With just 60 minutes of preparation time, you can whip up a hearty meal that serves eight, ensuring everyone leaves the table satisfied.

What makes this casserole stand out is its balance of flavors and textures. The tender pasta is enveloped in a creamy sauce made from 98% fat-free cream of mushroom soup and reduced-fat sour cream, while fresh vegetables like bell peppers, onions, and mushrooms add a delightful crunch. The addition of solid white albacore tuna not only boosts the protein content but also brings a savory depth to the dish. Topped with a crispy layer of crushed stone-ground wheat crackers and a sprinkle of Parmesan cheese, this casserole is as pleasing to the eye as it is to the palate.

With only 347 calories per serving, you can indulge without the guilt. Whether you're meal prepping for the week or hosting a family dinner, this Healthified Tuna-Pasta Casserole is sure to become a staple in your kitchen. So gather your ingredients and get ready to enjoy a wholesome, flavorful meal that everyone will adore!

Ingredients

  • 10 oz solid albacore tuna in water white drained canned
  • teaspoons canola oil 
  • 10.8 oz cream of mushroom soup fat-free 98% 45% with less sodium canned
  • 0.5 cup skim milk fat-free (skim)
  • oz mushrooms fresh chopped
  • teaspoons garlic finely chopped
  • cup bell pepper green chopped
  • oz cream sour reduced-fat
  • 0.5 cup onion chopped
  • tablespoons parmesan cheese grated
  • oz penne pasta uncooked
  • 0.5 teaspoon pepper 
  • cup bell pepper red chopped
  • oz sharp cheddar cheese shredded reduced-fat
  • 0.5 cup keebler® town house toppers® wheat crackers stone-ground crushed

Equipment

  • frying pan
  • oven
  • baking pan
  • glass baking pan

Directions

  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish or 3-quart casserole with cooking spray. Cook pasta as directed on package, omitting salt; drain.
  2. In 12-inch nonstick skillet, heat oil over medium-high heat.
  3. Add bell peppers, onion, mushrooms and garlic; cook 4 to 6 minutes, stirring frequently, until vegetables are tender.
  4. Stir in soup, sour cream, cream cheese, milk and pepper until well blended. Stir in tuna, pasta and Cheddar cheese. Spoon into baking dish; spread evenly.
  5. Sprinkle with Parmesan cheese and crushed crackers.
  6. Bake uncovered 35 to 40 minutes or top is golden brown and mixture is bubbly.

Nutrition Facts

Calories347kcal
Protein22.67%
Fat30.41%
Carbs46.92%

Properties

Glycemic Index
33.16
Glycemic Load
9.59
Inflammation Score
-7
Nutrition Score
16.504347593888%

Flavonoids

Luteolin
0.99mg
Isorhamnetin
0.5mg
Kaempferol
0.08mg
Myricetin
0.02mg
Quercetin
2.5mg

Nutrients percent of daily need

Calories:346.74kcal
17.34%
Fat:11.74g
18.06%
Saturated Fat:4.84g
30.24%
Carbohydrates:40.76g
13.59%
Net Carbohydrates:37.63g
13.68%
Sugar:5.72g
6.35%
Cholesterol:35.34mg
11.78%
Sodium:614.94mg
26.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.7g
39.39%
Selenium:47.65µg
68.06%
Vitamin C:40.64mg
49.26%
Phosphorus:255.62mg
25.56%
Manganese:0.48mg
24.08%
Vitamin B3:4.24mg
21.18%
Vitamin A:866.15IU
17.32%
Vitamin B2:0.28mg
16.7%
Calcium:150.88mg
15.09%
Vitamin B6:0.3mg
15%
Copper:0.29mg
14.65%
Potassium:469.95mg
13.43%
Vitamin B12:0.79µg
13.11%
Fiber:3.14g
12.55%
Zinc:1.76mg
11.73%
Magnesium:44.46mg
11.11%
Iron:1.69mg
9.4%
Vitamin B5:0.85mg
8.47%
Folate:30.66µg
7.66%
Vitamin B1:0.11mg
7.21%
Vitamin D:1.04µg
6.93%
Vitamin E:1.02mg
6.81%
Vitamin K:4.51µg
4.29%