Tuna Casserole for South Beach Diet

This is a slightly tweaked recipe that I found on the SBD Message Boards.  I had to tweak as I didn’t have some of the ingredients so had to substitute.  For those of you in the UK, half & half is a pre-made mix of milk and cream.  As this is not available in the UK, I used semi-skimmed milk.

* Serves 2-3 * Preheat oven to 180C/350F *

2 TBSP olive oil

1 onion, chopped

1 carrot, diced

4 oz mushrooms, sliced

salt & pepper

1 TBSP whole wheat flour

1/2 C fat free half & half or semi-skimmed milk

1/2 C low fat cheese (I used a mixture of LF cheddar cheese and light cream cheese)

1/2 tsp chives

1/4 tsp dill

2 cans tuna in brine/water, drained

2 C whole wheat pasta, cooked in salted water

1/4 C peas, frozen

2 TBSP Parmesan, grated

2 TBSP whole wheat bread crumbs

Heat the olive oil in a large frying pan over medium heat and saute onions, carrots and mushrooms until tender, about 10-12 minutes.  Season with salt and pepper.

Add flour, stirring for 1 minute until blended.  Reduce heat to low.  Add milk, cheese and herbs and stir to combine.

Place tuna, pasta and in a lightly oiled baking dish and mix.  Pour veggie/cheese mix over and stir.  Sprinkle with Parmesan and bread crumbs.

Cover and bake for 20-25 minutes.  Remove cover and bake an additional 10-15 minutes until hot and bubbly.