Skinny Tuna-Pasta Casserole

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

Suggestions


Are you looking for a delicious and healthy meal that the whole family will love? Look no further than this Skinny Tuna-Pasta Casserole! Packed with flavor and nutrition, this dish is perfect for lunch, dinner, or even as a satisfying side. With just 347 calories per serving, you can indulge without the guilt.

This casserole combines the goodness of solid white albacore tuna with a medley of colorful vegetables, including vibrant bell peppers and earthy mushrooms. The creamy texture comes from a blend of reduced-fat sour cream and 98% fat-free cream of mushroom soup, making it a comforting yet light option. Plus, the addition of whole-grain pasta ensures you’re getting a healthy dose of fiber.

What’s more, this recipe is incredibly easy to prepare! In just 60 minutes, you can have a hearty meal ready to serve. The combination of flavors, from the savory garlic to the rich cheddar cheese, creates a dish that is both satisfying and nutritious. Topped with a crunchy layer of crushed stone-ground wheat crackers and Parmesan cheese, this casserole is sure to be a hit at your dinner table.

So gather your ingredients and get ready to whip up a delightful Skinny Tuna-Pasta Casserole that will please even the pickiest eaters. Enjoy a wholesome meal that doesn’t compromise on taste!

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 350F. 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%