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.
~~TUNA CASSEROLE for SOUTH BEACH DIET~~
* 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.