Servings: 4

INGREDIENTS:

• 8 oz Tubular Pasta
• 2 Tbs Olive Oil
• 2 Tbs Onion, minced
• 2 Tbs Flour
• 1 1/4 cup Non-Fat Milk
• 1 cup Frozen Peas, thawed
• 6 1/2 oz Can Water-Packed Tuna, drained
• 1/3 cup Fresh Parsley or Basil, chopped
• 1/3 cup Green Onions, chopped
• 1/4 cup Parmesan Cheese, grated
• 1 dash Hot Pepper Sauce

INSTRUCTIONS:

1. Cook pasta in a large pot of boiling water until al dente. Drain and return to warm pot.
2. In a saucepan, heat olive oil over medium heat and add minced onion. Saute until transparent.
3. Stir in flour and cook for a few seconds, then whisk in non-fat milk. Stir constantly until the mixture thickens.
4. Add peas, drained tuna (shredded into chunks), chopped parsley, green onions, grated Parmesan cheese, and hot pepper sauce to the sauce. Mix well.
5. Pour the tuna and pea sauce over the cooked pasta and gently stir to combine.
6. Serve immediately.

Per Serving:

• Calories: 440
• Fat: 4 g
• Cholesterol: 41 mg
• Sodium: 260 mg

Enjoy this delicious tuna and pea pasta dish!

Here are some variations of the tuna and pea pasta recipe:

1. Creamy Alfredo Tuna Pasta:

• Substitute the non-fat milk with heavy cream or Alfredo sauce for a richer and creamier version.
• Add garlic and grated Parmesan cheese to the sauce for extra flavor.
• Instead of frozen peas, sauté fresh spinach or asparagus with the onions for added greens.

2. Lemon Garlic Tuna Pasta:

• Sauté minced garlic and lemon zest with the onions for a burst of citrusy flavor.
• Use vegetable or chicken broth instead of milk to create a lighter sauce.
• Add a splash of fresh lemon juice to the sauce for a tangy twist.

3. Tuna and Tomato Pasta:

• Add diced tomatoes or cherry tomatoes to the sauce for a fresh and colorful addition.
• Toss in some black olives or capers for a Mediterranean-inspired flavor.
• Top with fresh basil leaves for a burst of herbal goodness.

4. Spicy Tuna and Pea Pasta:

• Increase the amount of hot pepper sauce or add red pepper flakes for a spicier kick.
• Mix in sliced jalapenos or chili peppers for extra heat.
• Garnish with chopped cilantro for a fresh and zesty touch.

5. Tuna and Broccoli Pasta Bake:

• Steam broccoli florets and add them to the sauce along with the peas.
• Mix cooked pasta, tuna, and vegetables in an oven-safe dish, then top with a layer of shredded cheese (cheddar or mozzarella) and breadcrumbs.
• Bake in the oven until the cheese is melted and bubbly, creating a delicious and comforting casserole.

6. Tuna and Pesto Pasta:

• Stir in a few tablespoons of basil pesto to the sauce for a delightful herby flavor.
• Add halved cherry tomatoes or sun-dried tomatoes for a burst of sweetness and color.
• Garnish with toasted pine nuts or chopped walnuts for a satisfying crunch.

7. Mediterranean Tuna Pasta Salad:

• Cook the pasta and toss it with olive oil, lemon juice, and a dash of red wine vinegar for a light dressing.
• Add diced cucumbers, cherry tomatoes, Kalamata olives, and crumbled feta cheese for a Mediterranean twist.
• Garnish with fresh dill or parsley for a burst of herbal freshness.

8. Tuna and Corn Pasta Bake:

• Mix in canned corn along with the peas for added sweetness and texture.
• Create a creamy sauce using a combination of milk and cheddar cheese.
• Top with a layer of crushed potato chips or breadcrumbs for a crunchy topping.