Veggie Tuna Mac

Makes 6 servings | Serving size: 1/2 cup

Ingredients

  • Non-stick cooking spray
  • 1 ½  cups whole-wheat macaroni or penne pasta
  • 2 tablespoons vegetable oil
  • 1 small onion, diced
  • 1 medium green pepper, diced
  • 2 tablespoons all-purpose flour
  • 1 ¼ cups nonfat milk
  • 1 cup cheddar cheese, shredded
  • 1 teaspoon Italian seasoning
  • 1 teaspoon black pepper
  • 1 (10-ounce) package frozen peas
  • 2 (4.5-ounce) cans low-sodium light tuna, packed in water, drained

Directions

  1. Preheat oven to 350°F.
  2. Spray casserole dish with cooking spray.
  3. Cook pasta according to package directions. Drain. Place cooked macaroni in casserole dish.
  4. Heat oil in a medium skillet. Add onion and green pepper. Cook, stirring constantly for 5 minutes.
  5. Add flour and continue stirring for 2 minutes.
  6. Slowly stir in milk. Bring mixture to a boil.
  7. Boil, stirring constantly until mixture thickens. Reduce heat and add cheese, Italian seasoning and pepper. Stir until cheese melts.
  8. Combine macaroni, cheese mixture, frozen peas and tuna in casserole dish.
  9. Cook for 30 minutes or until center temperature of casserole reaches 165°F.

Nutrition Information Per Serving: 320 Calories, Total Fat 10g, Saturated Fat 2g, Protein 26g, Total Carbohydrate 34g, Dietary Fiber 5g, Sodium 200mg. Excellent source of vitamins A and C. Good source of calcium and iron.


© 2023 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)