- Serves: 4; 1 1/2 cups per serving
- Baking Time: 25-30 minutes
Ingredients
4 ounces dried whole-wheat rotini (about 1 1/2 cups)
Cooking spray
1 16-ounce bag frozen mixed vegetables, such as a carrot, broccoli, and cauliflower blend, thawed
2 5.5-ounce cans low-sodium chunk light tuna, packed in water, flaked
1 10.75-ounce can low-fat condensed cream of chicken soup (lowest sodium available)
1/2 cup chopped bottled roasted red bell peppers, rinsed before chopping
1/2 cup fat-free half-and-half
1 teaspoon all-purpose seasoning blend
3/4 cup lightly crushed (about 1/4-inch pieces) low-sodium whole-grain crackers (about 34 squares)
1/4 cup shredded or grated Parmesan cheese
Cooking Instructions
Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl.
Meanwhile, preheat the oven to 350°F. Lightly spray a 2-quart glass casserole dish with cooking spray.
Stir the mixed vegetables, tuna, soup, roasted peppers, half-and-half, and seasoning blend into the pasta until combined. Transfer to the casserole dish. Sprinkle with the crackers and Parmesan.
Bake, uncovered, for 25 to 30 minutes, or until the casserole is warmed through and the topping is golden brown.
Cook's Tip
This casserole, brimming with veggies and whole grains, is so tasty and easy to put together that it’s likely to become a weekly tradition.
With the variety of frozen mixed vegetable blends available to choose from, you can easily incorporate new tastes into this casserole. You can also change the flavor of the sauce by substituting low-fat condensed cream of mushroom or celery soup for the chicken soup, always choosing the lowest-sodium product available.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- 400
- Total Fat
- 7.0 g
- Saturated Fat
- 2.5 g
- Trans Fat
- 0.0 g
- Polyunsaturated Fat
- 2.0 g
- Monounsaturated Fat
- 2.0 g
- Cholesterol
- 30 mg
- Sodium
- 537 mg
- Carbohydrates
- 52 g
- Fiber
- 8 g
- Sugar
- 7 g
- Protein
- 32 g
3 starch, 1 1/2 vegetable, 3 lean meat
This recipe is brought to you by the American Heart Association’s Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org.
