Tuna-Pasta Casserole

Health score
23%
Tuna-Pasta Casserole
50 min.
6
345kcal

Suggestions


Are you looking for a comforting and delicious dish that the whole family will love? Look no further than this Tuna-Pasta Casserole! This delightful recipe combines the heartiness of pasta with the nutritious goodness of broccoli and the savory flavor of tuna, all enveloped in a creamy cheese sauce. Perfect for lunch, dinner, or as a side dish, this casserole is not only satisfying but also easy to prepare.

In just 50 minutes, you can whip up a meal that serves six, making it an ideal choice for busy weeknights or gatherings with friends. With a caloric count of 345 kcal per serving, it strikes a great balance between indulgence and nutrition. The combination of protein from the tuna and cheese, along with the fiber from the pasta and broccoli, ensures that you’re not just filling your belly but also nourishing your body.

Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and requires minimal equipment. The rich, cheesy topping adds a delightful crunch that contrasts beautifully with the creamy filling. So gather your ingredients, preheat your oven, and get ready to enjoy a warm, comforting dish that will surely become a family favorite!

Ingredients

  • oz elbow macaroni uncooked
  • tablespoons butter 
  • tablespoons flour all-purpose
  • 0.8 teaspoon salt 
  • cups milk 
  • oz cheddar cheese shredded
  • cups cauliflower florets cooked drained
  • 12 oz water-packed tuna drained canned
  • 0.7 cup breadcrumbs dry
  • tablespoon butter melted

Equipment

  • bowl
  • sauce pan
  • oven

Directions

  1. Heat oven to 350°F.
  2. Cook and drain pasta as directed on package.
  3. Meanwhile, in 1 1/2-quart saucepan, melt butter over low heat. Stir in flour and salt. Cook over medium heat, stirring constantly, until smooth and bubbly; remove from heat. Gradually stir in milk.
  4. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in cheese until melted.
  5. Stir in pasta, broccoli and tuna; mix well. Spoon into ungreased 2-quart casserole. Cover and bake about 25 minutes or until hot and bubbly.
  6. Meanwhile, in small bowl, mix topping ingredients.
  7. Sprinkle topping over casserole.
  8. Bake uncovered about 5 minutes longer or until topping is toasted.

Nutrition Facts

Calories345kcal
Protein25.95%
Fat42.4%
Carbs31.65%

Properties

Glycemic Index
28.67
Glycemic Load
3.26
Inflammation Score
-6
Nutrition Score
18.045652016349%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.12mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:344.69kcal
17.23%
Fat:16.16g
24.87%
Saturated Fat:6.67g
41.68%
Carbohydrates:27.15g
9.05%
Net Carbohydrates:25.43g
9.25%
Sugar:5.74g
6.38%
Cholesterol:49.07mg
16.36%
Sodium:734.12mg
31.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.26g
44.51%
Selenium:58.37µg
83.38%
Vitamin B12:2.15µg
35.76%
Vitamin B3:7.07mg
35.38%
Phosphorus:311.95mg
31.2%
Calcium:278.79mg
27.88%
Vitamin B2:0.33mg
19.64%
Vitamin C:16.08mg
19.49%
Vitamin B6:0.34mg
17.09%
Manganese:0.33mg
16.28%
Vitamin B1:0.23mg
15.59%
Zinc:1.88mg
12.56%
Vitamin A:603.84IU
12.08%
Magnesium:46.34mg
11.59%
Potassium:396.81mg
11.34%
Folate:45.27µg
11.32%
Vitamin D:1.69µg
11.26%
Iron:2mg
11.11%
Vitamin B5:0.83mg
8.32%
Fiber:1.73g
6.91%
Vitamin K:6.79µg
6.47%
Copper:0.12mg
6.13%
Vitamin E:0.64mg
4.27%