Quick and Easy Tuna Casserole

Resolutions to eat at home and eat healthier are probably on every one's minds as 2017 begins .  Here is a lazy Tuna casserole packed with nutrition and actually low in calories which is perfect for the cook with low energy levels as we recover from the festivities of the holiday season.  It is perfect for children and adults alike.  Leave out the chili flakes if children are eating with you but keep the chili shaker handy for the rest.  Be creative and add any vegetables that are a family favorite.

Ingredients

1 can cream of mushroom soup (10 oz)
1 can flaked tuna in water  - drained ( about 5 oz of tuna)
1 cup 2 percent milk
2 cups broccoli fresh florets
1 teaspoon chili flakes (optional)
1.5 cup elbow macaroni ( I used Quinoa macaroni)

Method

Using a microwave safe dish, empty the mushroom soup in it.  Add the milk and whisk to blend.

Add the flaked tuna and stir in.

Sprinkle with chili flakes and add the macaroni.  Stir well and spread out evenly so that the macaroni is covered with the liquid.  Add the pepper at this stage too.

Lastly lay the broccoli on the top evenly and cook on high in the microwave for 15 minutes uncovered. You can sprinkle a little salt on the broccoli now if you need to. ( I do not cook with too much salt so I left it out)

Remove and cover and let rest for 10 minutes.  Enjoy on its own or add a salad to finish the meal

Approximate nutritional values/serving based on 4 large servings
calories 403/ total fat 8.4 g/ cholesterol 18.8 mg/ total carbohydrates 63.8 g ( includes 6.3 g dietary fiber) / protein 15.7 g