Curry powder provides a Middle Eastern twist for homey tuna casserole. Using cornstarch and milk instead of a canned cream soup really cuts the sodium in this comfort-food dish.

　　

Ingredients

Serves 4; 1 cup per serving

　　1 1/2 cups dried whole-grain penne or macaroni

　　Cooking spray

　　1 teaspoon canola or corn oil

　　1/4 cup chopped onion

　　1 tablespoon cornstarch

　　3 tablespoons water

　　1 1/2 cups fat-free milk

　　1 tablespoon finely snipped fresh parsley or 1 teaspoon dried, crumbled

　　1 teaspoon curry powder

　　1/4 teaspoon salt

　　1/4 teaspoon onion powder

　　1/8 teaspoon pepper

　　1 cup canned no-salt-added French-style green beans, drained

　　3/4 cup drained no-salt-added canned diced tomatoes

　　1 5-ounce can very low sodium albacore tuna, packed in water, drained and flaked

　　

Topping (optional)

1/4 cup plus 2 tablespoons panko (Japanese bread crumbs)

　　1 tablespoon light tub margarine, melted

　　

Step 1

Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.

　　

Step 2

Meanwhile, lightly spray a large broilerproof skillet with cooking spray. Add the oil, swirling to coat the bottom. Cook the onion over medium-high heat for 3 minutes, or until soft, stirring frequently. Set aside.

　　

Step 3

Preheat the broiler if using the topping.

　　

Step 4

Put the cornstarch in a cup. Add the water, whisking to dissolve. Set aside.

　　

Step 5

Whisk the milk, parsley, curry powder, salt, onion powder, and pepper into the onion. Cook, still over medium-high heat, for 5 minutes, or until the milk mixture is hot.

　　

Step 6

Gently whisk in the cornstarch mixture. Continue to gently whisk for 3 to 5 minutes, or until slightly thickened. Remove from the heat.

　　

Step 7

Stir in the beans, tomatoes, tuna, and pasta.

　　

Step 8

In a small bowl, stir together the panko and margarine. Sprinkle over the casserole.

　　

Step 9

Broil about 4 inches from the heat for 30 seconds to 1 minute, or until the topping is browned.

　　

Cook’s Tip on Cornstarch

Step 10

Cornstarch needs gentle treatment. Too much heat or stirring will cause a cornstarch-thickened sauce to become thin.

　　

Nutrition Information

Step 11

(Per serving)

　　

Step 12

Calories: 254

　　

Step 13

Total fat: 3.0g

　　

Step 14

Saturated: 0.5g

　　

Step 15

Trans: 0.0g

　　

Step 16

Polyunsaturated: 1.0g

　　

Step 17

Monounsaturated: 1.0g

　　

Step 18

Cholesterol: 17mg

　　

Step 19

Sodium: 212mg

　　

Step 20

Carbohydrates: 41g

　　

Step 21

Fiber: 5g

　　

Step 22

Sugars: 6g

　　

Step 23

Protein: 18g

　　

Step 24

Calcium: 162mg

　　

Step 25

Potassium: 482mg

　　

Dietary Exchanges

Step 26

2 1/2 starch

　　

Step 27

1 vegetable

　　

Step 28

1 1/2 very lean meat

　　

Nutrition Information: (with optional ingredients)

Step 29

(Per serving)

　　

Step 30

Calories: 279

　　

Step 31

Total fat: 4.0g

　　

Step 32

Saturated: 0.5g

　　

Step 33

Trans: 0.0g

　　

Step 34

Polyunsaturated: 1.0g

　　

Step 35

Monounsaturated: 2.0g

　　

Step 36

Cholesterol: 17mg

　　

Step 37

Sodium: 241mg

　　

Step 38

Carbohydrates: 44g

　　

Step 39

Fiber: 5g

　　

Step 40

Sugars: 6g

　　

Step 41

Protein: 18g

　　

Step 42

Calcium: 162mg

　　

Step 43

Potassium: 484mg

　　

Dietary Exchanges

Step 44

2 1/2 starch

　　

Step 45

1 vegetable

　　

Step 46

1 1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition