Tuna Noodle Casserole

¾ cup fresh mushrooms, sliced
¼ cup sweet red peppers, chopped
2 Tbsp. onion, chopped
1 Tbsp. canola oil
3 Tbsp. all-purpose or whole wheat flour
2 cups skim milk
¼ tsp. salt
1/8 tsp. pepper
4 cups cooked whole wheat egg noodles, cooked without salt or oil
1 cup frozen peas
1 (6-½ oz.) can light tuna packed in water
½ cup (2 oz.) reduced fat Cheddar shreds OR shredded soy cheese
¼ cup fine, dry whole wheat breadcrumbs
 

Bring pot of water to boil and cook pasta for half the time the package directs.

Coat a saucepan with cooking spray.  Place over medium heat until hot.  Add mushrooms, red pepper and onion; sauté 3 minutes or until crisp-tender.  Remove from saucepan; set aside.

Combine oil, flour, salt and pepper and milk in saucepan.  Cook over medium heat, stirring constantly with wire whisk until thickened and bubbly.  Stir in mushroom mixture, noodles, peas and tuna. Spoon into shallow 2-quart baking dish coated with cooking spray.  Top with cheese and breadcrumbs.  Cover and bake at 350° F. for 30 minutes. 

Note:   Light canned tuna has less mercury than white albacore tuna.

Yield: 6 servings.

PER SERVING:     
CALORIES: 300     
FAT: 6g            SATURATED FAT: 1g
SODIUM: 390mg
CARBOHYDRATE: 42g    
CHOLESTEROL: 50mg   
PROTEIN: 20g
FIBER: 3g

WeightWatchers Points:  6

Diabetic Exchange: 3 carbohydrate, 2 meat

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