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Low-Fat Tuna-Macaroni Casserole with Tomatoes and Chickpeas (Tuna Fish Recipes)

 

Ingredients

Servings: 4

 

1 cup dried whole-wheat elbow macaroni or small shell pasta

Vegetable oil spray

2 teaspoons olive oil

1 medium onion, chopped

1medium rib of celery, chopped

1 small red or green bell pepper, chopped

2 medium garlic cloves, minced 14.S-ounce can no-salt-added diced tomatoes, undrained

2 tablespoons no-salt-added tomato paste

1 tablespoon red wine vinegar

2 tablespoons snipped fresh basil or 2 teaspoons dried basil, crumbled

1/4 teaspoon salt

1/8 teaspoon cayenne

12-ounce can albacore tuna packed in spring or distilled water, rinsed and drained

1 cup no-salt-added chickpeas, rinsed and drained

3 tablespoons shredded Parmesan cheese

 

Nutrition Facts

 

Exchanges/Choices:

2 Starch

2 Very Lean Meat

2 Vegetable

1/2 Fat

 

Calories 307

    Calories from Fat 51

Fat 6g

    Saturated Fat 1.0g

Cholesterol 28mg

Sodium 269mg

Carbohydrate 43g

    Dietary Fiber 9g

    Sugar 10g

Protein 24g

Cooking Methods

  1. In a Dutch oven, cook the macaroni using the package directions, omitting the salt and oil. Drain in a colander, rinse with cold water, and drain again. Transfer to a large bowl.

  2. Preheat the oven to 375. Lightly spray an 11 X 7 X 2-inch baking pan with vegetable oil spray.

  3. Heat the Dutch oven over medium-high heat. Pour the olive oil into the Dutch oven and swirl to coat the bottom. Cook the onion, celery, bell pepper, and garlic for 3 to 4 minutes, or until the onion is tender, stirring occasionally.

  4. Stir in the tomatoes, tomato paste, vinegar, basil, salt, and cayenne. Cook for 3 minutes. Stirring frequently. Add to the pasta.

  5. Stir the tuna and chickpeas into the pasta mixture. Spoon into the baking pan.

  6. Bake, uncovered, for 10 minutes. Stir. Bake for 10 to 15 minutes, or until the casserole is very hot and most of the liquid is absorbed. Sprinkle with the Parmesan. Bake for 5 minutes, or until the cheese melts and is lightly golden.

 

Fun Facts / Cooking Tips

This healthy meal-in-one with tuna is enhanced with fresh basil, cooked vegetables and chickpeas.

 

 

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