NUTRITION

SERVINGS

INGREDIENTS

3.5 ounce Canned tuna in water

2 ounce Whole wheat rotini pasta

1 tablespoon Grass-fed butter

0.5 cup Cremini mushrooms

0.25 cup Yellow onion

0.25 cup Celery

1 tablespoon All-purpose flour

0.5 cup 2% milk

0.25 cup Plain non-fat Greek yogurt

0.5 cup Frozen green peas

1 ounce Sharp cheddar cheese

0.25 teaspoon Sea salt

0.25 teaspoon Black pepper

0.25 teaspoon Garlic powder

1 tablespoon Whole wheat breadcrumbs

PREPARATION

• 1

  Preheat your oven to 375°F and lightly grease a small oven-safe baking dish.

• 2

  Cook the whole wheat rotini in a pot of boiling water until al dente, then drain and set aside.

• 3

  In a medium skillet, melt the grass-fed butter over medium heat and sauté the mushrooms, onion, and celery until they are soft and fragrant.

• 4

  Sprinkle the all-purpose flour over the sautéed vegetables and whisk for one minute to create a light roux.

• 5

  Slowly pour in the milk while whisking constantly until the sauce thickens into a smooth, creamy consistency.

• 6

  Remove the skillet from the heat and stir in the Greek yogurt, sea salt, black pepper, and garlic powder.

• 7

  Gently fold the drained tuna, cooked pasta, and frozen peas into the sauce until everything is evenly coated.

• 8

  Transfer the mixture into the prepared baking dish and top with the shredded cheddar cheese and breadcrumbs.

• 9

  Bake for 20 minutes until the cheese is melted and the edges are golden and bubbling.