Low-Fat Tuna Broccoli Casserole

Low-Fat Tuna Broccoli Casserole

Published March 13, 2013 | Written by

Published by: Healthline Exclusive

Servings: 8
Total Time: 80 min

Prep Time: 20 min | Cook Time: 60 min

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This updated version of the 1950s classic lacks much of the fat and calories without sacrificing the taste. Try your favorite flavor of low-fat cream soup or substitute rotisserie-cooked chicken for tuna.

Nutrition Facts
Serving size: Approx. 1 1/2 cups
Calories per serving: 226
Total Fat 4.5g 7%
Sodium 741mg 31%

Ingredients

  • 1 1/2 large heads of broccoli, cut into florets
  • 2 (9 oz.) cans albacore tuna packed in water, drained
  • 1 1/2 cups fat-free milk
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon freshly ground black pepper
  • 1 (10.75 oz.) can reduced-sodium, low-fat cream of mushroom soup, undiluted
  • 1 cup fat-free mayonnaise
  • 1/2 cup fat-free sour cream
  • 1/4 cup dry white wine
  • 1 teaspoon low-sodium
  • Worcestershire sauce
  • 1/2 cup freshly grated parmesan cheese
  • Cooking spray

Step by Step:

  1. Preheat oven to 400°F.
  2. Bring at least 1 gallon of salted water to a boil. Add broccoli and cook 4 minutes or until tender. Drain and set aside to cool.
  3. In a medium-size saucepan over medium-high heat, whisk together milk and next 3 ingredients. Stirring constantly, bring mixture to a boil and cook 1 minute. Remove from heat and whisk in soup and next 4 ingredients. Add broccoli and tuna and stir to combine. Pour mixture into a lightly greased 13 x 9 inch baking dish. Sprinkle parmesan evenly over top.
  4. Bake 50 minutes or until mixture is heated throughout and cheese is golden brown. Cool 10 minutes before serving.
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