Makeover Spinach Tuna Casserole
Elevate your weeknight dinner routine with this wholesome and flavor-packed Makeover Spinach Tuna Casserole. Featuring tender whole-grain rotini pasta, protein-rich tuna, and vibrant fresh baby spinach, this dish harmoniously combines classic comfort with a health-conscious twist. A creamy Parmesan sauce made from low-fat milk and low-sodium broth envelops every bite, while golden whole-grain breadcrumbs and melty cheddar cheese top off the casserole with satisfying crunch and gooey goodness. Ready in under an hour, this one-dish meal is both hearty and nutritious, making it perfect for busy nights or family gatherings. Packed with nutrients, rich in flavor, and easy to prepare, this lighter spin on a traditional tuna casserole is sure to impress!
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Recipe Information
Ingredients
- 8 ounces whole-grain rotini pasta
- 2 tablespoons butter
- 2 tablespoons all-purpose flour
- 2 cups low-sodium chicken or vegetable broth
- 1 cup low-fat milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 cup grated Parmesan cheese
- 2 cans (5 ounces each) canned tuna, drained and flaked
- 6 cups fresh baby spinach
- 1 cup shredded cheddar cheese
- 1 cup whole-grain breadcrumbs
- 1 tablespoon olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.
Cook the whole-grain rotini pasta in a large pot of boiling salted water according to package instructions until al dente. Drain and set aside.
In a large skillet over medium heat, melt the butter. Stir in the flour and cook for 1-2 minutes, whisking constantly to form a roux.
Slowly whisk in the low-sodium chicken or vegetable broth and low-fat milk until smooth. Bring to a simmer and cook for 3-4 minutes, until slightly thickened.
Stir in the garlic powder, onion powder, grated Parmesan cheese, salt, and black pepper. Remove from heat and set the sauce aside.
In a large mixing bowl, combine the cooked pasta, tuna, fresh baby spinach, and the prepared sauce. Toss until evenly combined and the spinach begins to wilt.
Transfer the mixture to the prepared baking dish and spread it out evenly.
Sprinkle the shredded cheddar cheese evenly over the top.
In a small bowl, mix the whole-grain breadcrumbs with olive oil. Sprinkle the breadcrumb mixture over the cheddar layer.
Bake in the preheated oven for 25-30 minutes, or until the top is golden and the casserole is bubbling around the edges.
Allow the casserole to cool for 5 minutes before serving. Enjoy your Makeover Spinach Tuna Casserole!
Nutrition Facts
Calories |
481 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 61 mg | 20% | |
| Sodium | 877 mg | 38% | |
| Total Carbohydrate | 47.7 g | 17% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 4.1 g | ||
| Protein | 30.5 g | 61% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 402 mg | 31% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 445 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
