Pesto Tuna Noodle Casserole

• 分量: 6 servings
• 総時間: 35 minutes

材料

12 ounces whole-wheat rotini

1 tablespoon extra-virgin olive oil

1 large shallot, thinly sliced

2 tablespoons all-purpose flour

1 cup nonfat milk

1/2 cup finely grated Parmesan cheese, divided

1 (6.5-ounce) container refrigerated basil pesto (about ¾ cup)

3/4 teaspoon salt

1/2 teaspoon ground pepper

2 (5-ounce) cans no-salt-added albacore tuna in water, drained and flaked

1 pint multicolor cherry tomatoes, halved

1 (5-ounce) package baby spinach

1/3 cup whole-wheat panko breadcrumbs

手順

Position oven rack 8 inches from heat source; preheat broiler. Lightly coat a 9-by-13-inch broiler-safe baking dish with cooking spray. Bring a large pot of water to a boil over medium-high heat. Cook pasta, stirring occasionally, until al dente, about 9 minutes. Reserve 1 cup cooking water; drain the pasta well and transfer to a large bowl.

Heat oil in a medium saucepan over medium-high heat. Add shallot; cook, stirring often, until softened, about 2 minutes. Stir in flour; cook, stirring constantly, 1 minute. Gradually whisk in milk; cook, whisking often, until slightly thickened, about 2 minutes. Whisk in 1/4 cup Parmesan until melted. Remove from heat; stir in pesto, salt, pepper and 3/4 cup reserved cooking water.

Pour the sauce over the pasta; stir, adding some or all of the remaining 1/4 cup of reserved cooking water until desired consistency is reached. Gently fold in tuna, tomatoes and spinach until evenly distributed. Spoon into the prepared baking dish. Sprinkle with panko and the remaining 1/4 cup Parmesan. Broil until the casserole is heated through and the top is golden brown, about 10 minutes.

栄養

• カロリー: 397 kcal
• 脂肪総量: 19 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 13 g
• トランス脂肪: 0 g
• コレステロール: 28 mg
• ナトリウム: 855 mg
• 炭水化物総量: 34 g
• 食物繊維: 5 g
• 糖質総量: 7 g
• タンパク質: 24 g