Whole-wheat noodles, sliced mushrooms, flaky tuna, chopped red pepper and diced onion are generously covered in a delicate white cream sauce and then topped with bread crumbs. Baked to a golden brown, this healthful dish, with its classic comfort food taste and warm aroma, makes an ideal entrée for a chilly winter's day.
Preheat the oven to 375°F. Spray a baking dish with cooking spray; set aside. Bring a large pot of salted water to a boil over high heat. Add the noodles and cook until tender, about 8 minutes. Drain well and set aside.
Meanwhile, melt butter in a medium saucepan. Stir in flour, and cook, stirring constantly, for 1 minute, or until the mixture bubbles but does not brown. Slowly pour milk into flour mixture, stirring constantly, until thick and bubbly, about 3 to 5 more minutes. Remove from heat, cover and set aside.
Heat 2 tablespoons of the oil in a large skillet over medium high heat. Add pepper, mushrooms, onion, salt and pepper and cook for about 7 minutes, or until mushrooms give up their liquid. Add tuna and cooked noodles and toss to combine. Transfer to baking dish and pour reserved milk mixture over the top, covering it completely.
In a medium bowl, mix together bread crumbs and remaining 1 tablespoon oil. Arrange bread crumbs evenly over top of white sauce and bake until hot and bubbly, 20 to 25 minutes.
Per Serving:410 calories (180 from fat), 20g total fat, 8g saturated fat, 65mg cholesterol, 490mg sodium, 34g carbohydrates, (4 g dietary fiber, 8g sugar), 28g protein.