Brown Rice vs. White Rice: Glycemic Index Comparison
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Lunch: Modern Tuna Noodle Casserole
This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.
This recipe includes superfoods such as:
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cooking spray
12 oz whole grain penne or farfalle pasta
1 Tbsp olive oil
8 oz sliced mushrooms
1 small onion, diced (about ¾ cup)
5 oz baby spinach
1/2 tsp no-salt all-purpose seasoning (such as Spike)
3 Tbsp flour
2 cups skim milk
1/2 tsp salt
1/4 tsp ground black pepper
5 oz tuna packed in water, drained
1/2 cup shredded parmesan cheese
Instructions
Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Set aside.
Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).
While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.
Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.
In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.
Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.
Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein
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Serving Size: 8
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 255 kcal | ||
| Fat 4 g | ||
| Carbohydrate 42 g | ||
| Protein 14 g | ||
| Cholesterol 10 mg | ||
| Saturated Fat 1.2 g | ||
| Sodium 325 mg | ||
| Sugar 6 g | ||
| Fiber 6 g | ||
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