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1
Prepare the pasta using the package directions, omitting the salt.
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2
Drain well in a colander.
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3
Set aside.
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4
Meanwhile, lightly spray a large broilerproof skillet with cooking spray.
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5
Add the oil, swirling to coat the bottom.
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6
Cook the onion over medium-high heat for 3 minutes, or until soft, stirring frequently.
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7
Set aside.
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8
Preheat the broiler if using the topping.
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9
Put the cornstarch in a cup.
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10
Add the water, whisking to dissolve.
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11
Set aside.
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12
Whisk the milk, parsley, curry powder, salt, onion powder, and pepper into the onion.
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13
Cook, still over medium-high heat, for 5 minutes, or until the milk mixture is hot.
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14
Gently whisk in the cornstarch mixture.
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15
Continue to gently whisk for 3 to 5 minutes, or until slightly thickened.
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16
Remove from the heat.
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17
Stir in the beans, tomatoes, tuna, and pasta.
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18
In a small bowl, stir together the panko and margarine.
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19
Sprinkle over the casserole.
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20
Broil about 4 inches from the heat for 30 seconds to 1 minute, or until the topping is browned.
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21
Cornstarch needs gentle treatment.
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22
Too much heat or stirring will cause a cornstarch-thickened sauce to become thin.
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23
(Per serving)
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24
Calories: 254
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25
Total fat: 3.0g
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26
Saturated: 0.5g
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27
Trans: 0.0g
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28
Polyunsaturated: 1.0g
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29
Monounsaturated: 1.0g
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30
Cholesterol: 17mg
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31
Sodium: 212mg
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32
Carbohydrates: 41g
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33
Fiber: 5g
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34
Sugars: 6g
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35
Protein: 18g
-
36
Calcium: 162mg
-
37
Potassium: 482mg
-
38
2 1/2 starch
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39
1 vegetable
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40
1 1/2 very lean meat
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41
(Per serving)
-
42
Calories: 279
-
43
Total fat: 4.0g
-
44
Saturated: 0.5g
-
45
Trans: 0.0g
-
46
Polyunsaturated: 1.0g
-
47
Monounsaturated: 2.0g
-
48
Cholesterol: 17mg
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49
Sodium: 241mg
-
50
Carbohydrates: 44g
-
51
Fiber: 5g
-
52
Sugars: 6g
-
53
Protein: 18g
-
54
Calcium: 162mg
-
55
Potassium: 484mg
-
56
2 1/2 starch
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57
1 vegetable
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58
1 1/2 very lean meat
