INGREDIENTS
1
tuna steak* (about 6 ounces)
1
package (9 ounces) uncooked refrigerated reduced-fat cheese tortellini
Nonstick cooking spray
1
cup finely chopped red bell pepper
1
cup finely chopped green bell pepper
1/4
cup finely chopped onion
3/4
teaspoon fennel seeds, crushed
1/2
cup evaporated skimmed milk
2
teaspoons all-purpose flour
1/2
teaspoon dry mustard
1/2
teaspoon black pepper
*Or, substitute 1 can (6 ounces) tuna packed in water, drained, for tuna steak. Omit step 1.
PREPARATION:
- Grill or broil tuna 4 inches from heat source until fish just begins to flake, about 7 to 9 minutes, turning once. Remove and discard skin. Cut tuna into chunks; set aside.
- Cook pasta according to package directions, omitting salt. Drain; set aside.
- Spray large nonstick skillet with cooking spray. Add bell peppers, onion and fennel seeds; cook over medium heat until crisp-tender.
- Whisk together milk, flour, mustard and black pepper in small bowl until smooth; add to skillet. Cook until thickened, stirring constantly. Stir in tuna and pasta; reduce heat to low and simmer until heated through, about 3 minutes. Serve immediately.
This recipe appears in:
Italian
NUTRITIONAL INFORMATION:
Serving Size:
1-1/4 cups
Sodium
160 mg
Protein
16 g
Fiber
3 g
Carbohydrate
21 g
Cholesterol
21 mg
Saturated Fat
2 g
Total Fat
4 g
Calories from Fat
19 %
Calories
180
DIETARY EXCHANGE:
Meat
1-1/2
Vegetable
1
Milk
1/2
Starch
1/2
