Tuna Penne Casserole

• 1 1/2 cups dried whole-grain penne or macaroni
• Cooking spray
• 1 teaspoon canola or corn oil
• 1/4 cup chopped onion
• 1 tablespoon cornstarch
• 3 tablespoons water
• 1 1/2 cups fat-free milk
• 1 tablespoon finely snipped fresh parsley or 1 teaspoon dried, crumbled
• 1 teaspoon curry powder
• 1/4 teaspoon salt
• 1/4 teaspoon onion powder
• 1/8 teaspoon pepper
• 1 cup canned no-salt-added French-style green beans, drained
• 3/4 cup drained no-salt-added canned diced tomatoes
• 1 5-ounce can very low sodium albacore tuna, packed in water, drained and flaked
• 1/4 cup plus 2 tablespoons panko (Japanese bread crumbs)
• 1 tablespoon light tub margarine, melted

1. Prepare the pasta using the package directions, omitting the salt.
2. Drain well in a colander.
3. Set aside.
4. Meanwhile, lightly spray a large broilerproof skillet with cooking spray.
5. Add the oil, swirling to coat the bottom.
6. Cook the onion over medium-high heat for 3 minutes, or until soft, stirring frequently.
7. Set aside.
8. Preheat the broiler if using the topping.
9. Put the cornstarch in a cup.
10. Add the water, whisking to dissolve.
11. Set aside.
12. Whisk the milk, parsley, curry powder, salt, onion powder, and pepper into the onion.
13. Cook, still over medium-high heat, for 5 minutes, or until the milk mixture is hot.
14. Gently whisk in the cornstarch mixture.
15. Continue to gently whisk for 3 to 5 minutes, or until slightly thickened.
16. Remove from the heat.
17. Stir in the beans, tomatoes, tuna, and pasta.
18. In a small bowl, stir together the panko and margarine.
19. Sprinkle over the casserole.
20. Broil about 4 inches from the heat for 30 seconds to 1 minute, or until the topping is browned.
21. Cornstarch needs gentle treatment.
22. Too much heat or stirring will cause a cornstarch-thickened sauce to become thin.
23. (Per serving)
24. Calories: 254
25. Total fat: 3.0g
26. Saturated: 0.5g
27. Trans: 0.0g
28. Polyunsaturated: 1.0g
29. Monounsaturated: 1.0g
30. Cholesterol: 17mg
31. Sodium: 212mg
32. Carbohydrates: 41g
33. Fiber: 5g
34. Sugars: 6g
35. Protein: 18g
36. Calcium: 162mg
37. Potassium: 482mg
38. 2 1/2 starch
39. 1 vegetable
40. 1 1/2 very lean meat
41. (Per serving)
42. Calories: 279
43. Total fat: 4.0g
44. Saturated: 0.5g
45. Trans: 0.0g
46. Polyunsaturated: 1.0g
47. Monounsaturated: 2.0g
48. Cholesterol: 17mg
49. Sodium: 241mg
50. Carbohydrates: 44g
51. Fiber: 5g
52. Sugars: 6g
53. Protein: 18g
54. Calcium: 162mg
55. Potassium: 484mg
56. 2 1/2 starch
57. 1 vegetable
58. 1 1/2 very lean meat

penne, cooking spray, corn oil, onion, cornstarch, water, milk, parsley, curry powder, salt, onion powder, pepper, salt, salt, water, margarine

Taken from www.epicurious.com/recipes/food/views/tuna-penne-casserole-392027 (may not work)