Serves: 4
Hands-on time: 20 minutes
Total time: 20 minutes
INGREDIENTS:
8 oz whole-wheat spiral pasta
1 ear corn, husked
2 cloves garlic, minced
1/2 cup 2% small-curd cottage cheese
1 red bell pepper, minced
2 6.4-oz pouches cooked tuna in water
1 tbsp extra-virgin olive oil
1/4 tsp sea salt
Fresh parsley for garnish, optional
INSTRUCTIONS:
Bring a large pot of water to a boil. Add spirals and cook according to package directions. Drain well and transfer spirals to a large bowl.
Meanwhile, prepare creamed corn: Grate corn using a box grater, catching kernels and milky liquid in grater. Scoop corn and liquid into a medium nonstick skillet. Add garlic and place on medium heat. Stir in 1/4 cup water. Once corn starts to steam slightly, continue cooking for 5 minutes, stirring occasionally, until garlic softens. Remove from heat and stir in cottage cheese.
To bowl with spirals, add pepper, tuna, oil, salt and corn mixture. Toss well to combine. If desired, garnish with parsley just before serving.
Nutrients per 1-cup serving: Calories: 430, Total Fat: 7 g, Sat. Fat: 1 g, Carbs: 54 g, Fiber: 6 g, Sugars: 6 g, Protein: 35 g, Sodium: 290 mg, Cholesterol: 30 mg