Tuna-&-Tomato Mac & Cheese
From EatingWell: March/April 2011
Tuna mac & cheese takes a trip to the Southwest with spicy tomato and festive blue tortilla chips on top. Canned tomatoes with green chiles and ancho chile powder add a peppery kick, but if you like, you can keep it mellow by using a 14-ounce can of drained petite diced tomatoes and mild chili powder.
- 8 ounces (about 3 cups) whole-wheat rotini pasta
- 2 tablespoons all-purpose flour
- 1 cup nonfat milk, divided
- 1/2 cup grated extra-sharp Cheddar cheese
- 1/2 cup grated pepper Jack cheese
- 1/4 teaspoon ground ancho chile powder (see Notes)
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 1/2 cups reduced-fat cottage cheese, preferably low-sodium
- 1 5- to 6-ounce can chunk light tuna (see Notes), drained and flaked
- 1 10-ounce can diced tomatoes with green chiles (see Notes), drained
- 1/4 cup crumbled tortilla chips, preferably blue corn
- Preheat oven to 450°F.
- Cook pasta in a large saucepan of boiling water according to package directions. Drain and rinse.
- Meanwhile, whisk flour and 2 tablespoons milk in a small bowl. Heat the remaining milk in a large ovenproof skillet over medium heat until steaming.
- Gradually whisk a few tablespoons of the hot milk into the milk-flour mixture, then whisk this mixture back into the skillet. Cook over medium heat, stirring constantly, until the sauce is smooth and slightly thickened, 1 minute. Remove from the heat and stir in Cheddar, pepper Jack, chile powder, salt and pepper.
- Puree cottage cheese in a food processor or blender until very smooth, scraping down the sides as necessary. Stir into the sauce in the skillet. Add tuna and the pasta; stir well to coat with the sauce. Sprinkle drained tomatoes evenly over the top.
- Bake until hot and bubbling, 20 to 25 minutes. Top with crumbled tortilla chips.
Tips & Notes
- Make Ahead Tip: Prepare through Step 5 (transfer to a baking dish, if desired, before topping with tomatoes), cool, cover and refrigerate for up to 1 day. Bake at 450°F until hot and bubbling, about 35 minutes.
- Notes: Ancho chile powder, made from dried poblano peppers, has a mild, sweet spicy flavor. Look for it in the spice section of well-stocked supermarkets.
- Chunk light tuna, like all fish and shellfish, contains some mercury. According to the FDA and EPA, women who are or might become pregnant, nursing mothers and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna. Consumption of albacore tuna (which is labeled “white”) should be limited to no more than 6 ounces a week. And, if you’re looking for an environmentally sustainable canned tuna option, check the label—tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.
- We like to use flavorful Rotel brand diced tomatoes with green chiles—original or mild—in place of regular diced tomatoes in Southwest-inspired dishes. Find them near other diced tomatoes and/or in the Mexican-food section at most supermarkets.
Per serving: 447 calories; 11 g fat (6 g sat, 3 g mono); 38 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 34 g protein; 5 g fiber; 723 mg sodium; 395 mg potassium.
Nutrition Bonus: Calcium (38% daily value), Magnesium (20% dv), Zinc (17% dv), Vitamin A (16% dv), Iron (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 reduced-fat milk, 1/2 vegetable, 1 1/2 medium fat meat
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- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 45 minutes or less
- March/April 2011