Quick Stovetop Tuna Mac

Macros / Serving Size

Protein 44 g | Fat 20 g | Carbs 56 g

% Calories of Macros / Serving Size

Calories 572 | Protein 30% | Fat 31 % | Carbs 38 %

Nutrients / Serving Size

Fiber 9 g | Sodium 779 mg | Sat. Fat 10 g

Ingredients:

• 1/2 lb. whole wheat pasta (elbow, rotini or rigatoni)
• 1 tbsp. unsalted butter
• 10-16 oz frozen broccoli
• 2 eggs
• 6 oz (2/3 cup) nonfat evaporated milk
• 1/4 tsp. salt
• 1/2 tsp. onion powder (optional)
• 1 tsp. cornstarch
• 3/4 tsp dry mustard
• 8 oz shredded sharp cheddar cheese
• 5 oz tuna (drained)
• pepper to taste

Directions:

1. Cook the pasta according to package directions and drain. 
2. Begin microwaving a 10-16 oz. bag of frozen broccoli according to the package directions.
3. In pot used to cook the pasta, melt the butter over medium heat. Quickly whisk together the eggs, nonfat evaporated milk, eggs, spices and cornstarch.  Add to the pan, and heat through. The sauce will begin to thicken after a minute or two.  Add the pasta and coat.
4. Add 8 oz. of shredded sharp cheddar cheese to the pasta; on low heat, continue to stir until the cheese melts and the pasta is creamy (about 3 minutes).
5. Remove the heat and add 5 oz. of tuna (drained) to the cheesy pasta. Gently mix.
6. Serve each plate with ¼th of the pasta and ¼th of the broccoli.

Notes:

• Nutrition analysis based on the use of 16 oz of frozen broccoli and excludes optional ingredients.
• For a little spice, add some hot sauce. Try adding drained mushrooms and canned or frozen green peas for truly a one pot meal, if broccoli isn’t your thing.
• The recipe includes eggs to add texture, but if this is not pleasing, it will work without the eggs.