National Macaroni & Cheese Day!

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July 14th celebrates a food near and dear to my heart: Macaroni & Cheese. It was a comfort food growing up….and still is! My mother would add tuna to it to help me get additional health benefits, such as muscle-building protein, omega-3 fatty acids, vitamins, and minerals.

Here is a tuna macaroni and cheese recipe that kids of ALL ages will enjoy that increases the health content even further by adding nutritious vegetables to the mix!

Veggie Tuna Mac

Yield: 6 servings

Ingredients:

  • Non-stick cooking spray
  • 1 1/2 cups whole-wheat pasta, cooked according to package directions
  • 2 tablespoons vegetable oil
  • 1 small onion, diced
  • 1 medium green pepper, diced
  • 2 tablespoons all-purpose flour
  • 1 1/4 cups non-fat milk
  • 1 cup low-fat cheese, shredded
  • 1 teaspoon Italian seasoning
  • 1 teaspoon black pepper
  • 1 package (10oz) frozen peas
  • 2 cans (4.5oz each) low-sodium light tuna, packed in water, drained

Directions:

  1. Preheat oven to 350F.
  2. Spray casserole dish with cooking spray.
  3. Place cooked pasta in casserole dish.
  4. Heat oil in a medium skillet. Add onion and green pepper. Cook, stirring constantly for 5 minutes.
  5. Add flour and continue stirring for 2 minutes.
  6. Slowly stir in milk. Bring mixture to a boil.
  7. Boil, stirring constantly until mixture thickens. Reduce heat and add cheese, Italian seasoning, and pepper. Stir until cheese melts.
  8. Combine macaroni, cheese mixture, frozen peas, and tuna in casserole dish.
  9. Cook for 30 minutes, or until center temperature of casserole reaches the safe minimum temperature of 165F.

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