Yield: 4 Servings | Serving Size: 1 cup

Cost/Serving: $0.74

Ingredients:

Nonstick cooking spray

1 (6-ounce) can of tuna

2 cups cooked whole wheat noodles 

1 cup frozen peas

1 cup whole wheat breadcrumbs

 

White Sauce

2 teaspoons butter

2 teaspoons flour

1/4 teaspoon salt

1/8 teaspoon pepper

1 1/4 cups low-fat or nonfat milk

 

Directions:

  1. Preheat oven to 350°F. Spray an oven-proof casserole dish with nonstick cooking spray.
  2. Drain tuna (allow to be chunky). Arrange in bottom of casserole dish.
  3. Add peas and cooked noodles.
  4. Make white sauce: Cook over medium heat, stirring constantly, until mixture is smooth and bubbly. Remove from heat. Gradually stir in milk. Heat to boiling, stirring constantly. Boil and stir 1 minute. 
  5. Pour white sauce ove the top of the peas and noodles. Do not stir.
  6. Bake for 20-25 minutes. Serve hot.

 

Recipe courtesy of University of Wyoming Extension.

 

Nutrition Facts: Servings: 4, Serving size: 1 cup
Amount per serving: Calories 290, Total Fat 4.5g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 20mg, Sodium 230mg, Total Carbohydrates 42g, Dietary Fiber 4g, Total Sugar 7g (INcl. 0g Added Sugars), Protein 22g

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