Mock Tuna-Pasta Melt

An easy casserole favorite


8-oz. package baked marinated tofu (any flavor), finely diced
2 large stalks celery, finely diced
2 medium scallions, thinly sliced
1 medium onion, finely chopped
C fat-free mayonnaise
C ketchup
1 T sweet pickle relish (sour pickle relish may be used if preferred)
1 t Dijon mustard
3 oz non-fat soy cheddar cheese, grated or finely diced
10 oz. whole wheat pasta elbows (or any small fancy pasta)

Bring a large pot of water to a boil then add pasta. Boil until almost tender, but not soft (about of regular cooking time). Rinse with cool running water to stop cooking, drain. Transfer to an oven-proof casserole or baking dish. Gently mix together all other ingredients except cheese, addding in the cooked pasta and sprinkle soy cheese on top. Oven bake for 25 minutes at 350 F. or microwave just long enough for the cheese to melt.

6 servings, each 184 calories: 6% from fat (1.4 g), 78% from carbohydrates (41.5 g), 16% from protein (8.8 g). Sodium 208 mg, Fiber 7.1 g.


Healing Heart Hint

Baked tofu is available in most health food stores. You can bake regular low-fat tofu after marinading (soy sauce, bbq sauce, etc) overnight in a moderate oven for 25 to 50 minutes, or until it starts to become firm.

If baked tofu isn't desired or available, rehydrated TVP flakes or dried bean curd will work as an excellent 'tuna' substitute

For a 'gourmet' touch, bake as above for 20 minutes, then place in hollowed-out tomatoes and bake 5 minutes more before serving.


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