Share this warm comfort dish with your family this Lent.
- 12 ounces dried medium shells (about 5 cups)
- 1 one-pound bag frozen broccoli florets, or 1 ¼ pounds broccoli crowns, cut into bite-size florets
- ¼ cup canola oil
- ¼ cup all-purpose flour
- 3 cups 1 percent lowfat milk
- 1 teaspoon Dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 2 cups pre-shredded reduced-fat cheddar cheese (8-ounce bag)
- 2 six-ounce cans chunk light tuna, packed in water, drained and well-flaked
- 1½ cups cornflakes, coarsely crushed
- 1⁄3 cup grated parmesan cheese
- 2 tablespoons ground flaxseed
- Preheat the oven to 375°. Cook the pasta according to package directions. Add the broccoli to the pasta for the last 4 to 5 minutes of cooking. Drain, return to the saucepan, and set aside.
- While the pasta is cooking, heat the oil in a large saucepan over medium heat. Stir in the flour and cook, whisking constantly, until the flour turns light golden, about 2 minutes.
- Raise the heat to medium-high. Slowly whisk in the milk, mustard, garlic powder, and salt and bring to a simmer, whisking often. Reduce the heat and continue to simmer and whisk gently until the mixture thickens slightly, about 2 minutes.
- Remove from the heat and stir in the cheddar cheese and tuna. Add the cheese sauce to the pasta and broccoli and stir gently to combine. Place the mixture in a 9” x 13” baking dish.
- Combine the cornflakes, parmesan cheese, and flaxseed and sprinkle evenly over the top of the casserole. Bake uncovered until the mixture is heated through and the top turns golden brown, about 15 minutes.
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD, cofounders, MealMakeOverMoms.com. Reprinted with permission from the National Fisheries Institute. Find more recipes at AboutSeafood.com.
© 2008 Jupiterimages Corporation
