I made this last night to satisfy my goopy comfort food craving. This has practically no fat, so in order to reach healthy fat levels, probably you will need to eat a fattening dessert afterwards. Or I guess you could add a couple tablespoons olive oil or margarine to the sauce.
Easy Tuna and Noodles
2 cups uncooked elbow macaroni (or whatever pasta you prefer) 15 oz can peas 2 6-oz cans white tuna, packed in water 15 oz can fat-free chicken broth 1 cup flour 1 tablespoon onion powder 1/2 teaspoon pepper 3/4 teaspoon salt
Stir together last four ingredients. In a saucepan (no heat), gradually combine chicken broth and flour mixture until you eventually arrive at a sort of thin sauce. The best way to do this is to add a little bit of each at a time -- this is to avoid lumps. Turn heat to low and stir fairly frequently or the sauce will get clumpy.
Meanwhile, cook the pasta according to package directions. Or if you don't have the package anymore because you found the pasta shoved in a glass jar at the back of the cupboard, cover it with lots of water and boil until you're happy with the consistency -- usually 5-11 minutes depending on the type of pasta.
After you've started the water for the pasta boiling, return your attention to the sauce. Open the cans of tuna and drain the juice. Give the juice to the cats climbing up your legs. (If you don't own a cat, you can probably skip that step.) Add the tuna to the sauce and stir in well. Open the can of peas, drain, and stir into the sauce.
(Note -- you can start the sauce cooking *after* you've got the pasta going in order to occupy the time that it takes to cook the pasta -- but with less time to cook the sauce may still taste flour-y. This is the way I did it and I didn't taste the flour at all.)
When the pasta is finished cooking, drain it and immediately return it to the pan and stir in the sauce. The sauce will cling and thicken to make it nice and goopy.
Serves 4-6. You'll probably need to add additional salt and pepper.
"It's one of the most serious things that can possibly happen to one in a battle -- to get one's head cut off." -- LC