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URL:   http://www.diabetesselfmanagement.com/recipes/fish-and-shellfish/microwave-tuna-special-for-two/print/

Microwave tuna special for two

Preparation time: 15 minutes
Cooking time: 15 minutes

4 cups water
2 cups dry Ronzoni Healthy Harvest Whole Wheat Wide Noodles
1 envelope (2.6 ounces) tuna, packed in water
1 can (10 3/4 ounces) Healthy Request Cream of Mushroom Soup
1 cup frozen green peas, thawed
1 tablespoon low-sodium teriyaki sauce
1/4 cup canned peeled, sliced water chestnuts
1/4 teaspoon black pepper
Nonstick cooking spray
1/4 cup canned rice noodles

Bring 4 cups of water to a boil in a small saucepan over high heat. Add noodles and cook until tender, about 8–10 minutes. Drain noodles well, and place in a small mixing bowl. In a small wire strainer, rinse tuna under cool water to remove some of the sodium. Drain well by pressing on the tuna with a fork or spatula. Combine tuna, soup, peas, teriyaki sauce, black pepper, and water chestnuts with noodles, stirring with a spoon. Spray a small microwave-safe casserole with nonstick cooking spray. Spoon mixture into dish evenly. Heat in microwave on high for about 4 minutes until hot. Remove from oven and sprinkle top with rice noodles.

Yield: 2 servings
Serving size: 2 cups

Nutrition Facts

Per Serving:
  Calories: 350
  Carbohydrate: 55 g
  Protein: 21 g
  Fat: 5 g
  Saturated fat: 1 g
  Cholesterol: 24 mg
  Sodium: 791 mg
  Fiber: 9 g
  Exchanges per serving: 3 1/2 starch, 2 lean meat
  Carbohydrate choices: 3 1/2

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