I grew up eating this dish made the traditional way with high sodium canned soup.
Not only is my version is 500 mg lower in salt but it cooked faster, no baking required. Whole wheat or quinoa pasta adds plenty of fiber and reduced fat cheese skims back on both calories and fat.
- 8 ounces whole wheat or quinoa pasta
- 1 tablespoon olive oil
- 8 ounces mushrooms, such as white button or cremini, chopped
- 1 small onion, chopped
- 2 garlic cloves, minced
- 2 teaspoons chopped fresh rosemary or oregano
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon all purpose flour
- 1 cup skim milk
- 1 cup half and half
- 3 5-ounce cans of light tuna in spring water, well drained
- 2 cups grated, reduced fat cheddar
- 2 ounces fresh goat cheese (about 2 heaping tablespoons)
- 2 cups fresh or frozen peas (defrosted)
- 1/4 cup chopped flat leaf parsley or fresh basil leaves
- Cook the pasta according to the package instructions. Drain and set aside. Heat a large stockpot over medium heat. Add the olive oil. When the oil is hot add the mushrooms, onion, garlic, rosemary or oregano, salt, and pepper. Cook 3 to 4 minutes, stirring often until the mushrooms are soft and the onions start to brown. If the veggies stick add a few tablespoons of water and continue cooking.
- Add the flour and cook a minute more stirring often until the flour coats the vegetables. Add a half the milk and stir whisk well to break up any flour lumps that may form. Add the rest of the milk, the half and half and simmer on low about a minute until a thick sauce forms, stirring often. Stir in the tuna, cheddar, and goat cheese until well combined.
- Add the pasta and peas and toss. Garnish with the parsley or basil and serve immediately.
Nutritional Stats Per Serving (Serving size: 1 1/2 cups including vegetables): 394 calories, 32 g protein, 37 g carbohydrates, 13g fat (7 g saturated), 51 mg cholesterol, 6g fiber, 616 mg sodium
Weight Watchers® Points Plus: 10