101 Recipes You Can't Live Without

Individual Tuna Casseroles with Peas and Tarragon

Personal-size casseroles are a fun change of pace and provide built-in portion control. Or make one casserole—use a 9" × 13" baking dish,cover, and bake 25 minutes, then uncover and bake 5 minutes longer.
Prep time: 20 minutes / Total time: 55 minutes / Servings: 8

1 pound whole wheat shell pasta
1 tablespoon unsalted butter
2 cloves garlic, finely chopped
1/2 cup whole wheat panko
2 tablespoons olive oil
1/3 cup all-purpose flour
5 cups fat-free milk
4 ounces reduced-fat Monterey Jack cheese, grated (about 1 heaping cup)
2 cups frozen peas
2 cans (5 ounces) tuna packed in water, drained
2 cans (5 ounces) tuna packed in olive oil, drained
1/4 cup plus 2 tablespoons chopped fresh tarragon
11/2 ounces Parmesan, grated (about 1/3 cup)

1 HEAT the oven to 350°F and spray 8 individual 10-ounce casserole dishes or ramekins with cooking spray. Bring a large pot of water to a boil on high heat and cook the pasta to just barely al dente. Drain. Wipe the inside of the pasta pot dry and reserve.

2 Melt the butter in a small skillet on medium-low heat. Add the garlic and cook, stirring, about 30 seconds. Add the panko and stir frequently until lightly toasted, 2 to 3 minutes. Season to taste with salt and freshly ground black pepper. Set aside.

3 HEAT the oil in the reserved pasta pot on medium heat. Whisk in the flour and cook, whisking constantly, until the flour is lightly toasted, about 2 minutes. Add 4 cups of the milk, pouring in a slow, steady stream while whisking constantly; bring to a simmer. Simmer, whisking constantly, until slightly thickened, about 2 minutes.

4 Whisk in the Monterey Jack cheese off the heat until melted. Add the peas, tuna, 1/4 cup of the tarragon, pasta, and remaining 1 cup milk and stir to combine. Divide among the casserole dishes and top with the panko mixture and Parmesan. Cover with foil and place on 2 baking sheets. Bake in the upper and lower thirds of the oven 10 minutes. Switch positions and bake 5 minutes longer. Remove the foil and bake until the sauce is bubbling and the cheese is melted, about 5 minutes. Let stand 5 minutes, sprinkle with the remaining tarragon, and serve.

NUTRITION (per serving) 498 calories, 39 g protein, 59 g carbs, 5 g fiber, 14 g fat, 5 g saturated fat, 530 mg sodium
43% (2.6 mcg) daily vitamin B12
38% (382 mg) daily calcium
34% (137 IU ) daily vitamin D O3
28% (280 mg) daily omega-3s

©2012 by Rodale Inc.