Quick Tuna Casserole

If you are looking for a quick-fix for dinner - look no further than this tasty tuna casserole. It is rich in flavor and nutrients and only takes minutes to prepare.

Yields 4 servings

Ingredients:

• 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of celery soup, undiluted
• 1/2 cup fat-free milk
• 2 cups cooked yolk-free wide noodles
• 1 cup frozen peas, thawed
• 1 can (6 ounces) light water-packed tuna, drained and flaked
• 1 jar (2 ounces) diced pimientos, drained
• 2 tablespoons dry bread crumbs
• 1 tablespoon butter or stick margarine, melted

Instructions:
In a large bowl, combine soup and milk until smooth. Add noodles, peas, tuna and pimientos; mix well. Pour into a 1-1/2-qt. baking dish coated with non-stick cooking spray. Bake, uncovered, at 400 for 25 minutes. Toss bread crumbs and butter; sprinkle over top. Bake 5 minutes longer or until golden brown.

Nutritional Analysis:
One serving (1 cup) equals 255 calories, 6g fat, 31g carbohydrate, 18g protein

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• Decreased Risks of Coronary Disease (CHD)
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Are you ever tempted to pick-up your TV remote instead of exercising?

After testing almost 10,000 people, a recent study suggests that frequent TV viewers are 50 percent more likely to be unfit and at higher risk of obesity than those who are infrequent viewers.

According to Larry Tucker at Brigham Young University, the more we watch television the less likely we are to be fit.

The participants from 75 companies nationwide underwent a test to measure physical fitness and a skin fold test to measure body fat. Their fitness levels were then compared with reported levels of television viewing, ranging from frequent (more that four hours a day) to infrequent (less than one hour a day).

As television viewing increased, the share of physically fit adults decreased significantly, from 19 percent to 9.5 percent. Frequent television watchers showed the lowest level of fitness, followed by moderately frequent watchers, then moderate viewers, and lastly, infrequent TV watchers.

Compared with infrequent TV viewers, the number of physically fit adults was 27 percent lower among moderately frequent viewers, and 50 percent lower among frequent television viewers.
The study found that frequent television viewers are most often male, more likely to smoke, be more obese, more sedentary and work fewer hours than those who viewed less television.

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Asparagus Avocado Medley

This colorful salad is the perfect side to your Holiday meal. It is filled with crisp asparagus and creamy avocado and coated in a tantalizing dressing. Take this along to your next Holiday get together and expect rave reviews.

Yields 7 servings

Ingredients:

• 1 lb fresh asparagus, trimmed and cut into 1-1/2-inch pieces
• 8 medium fresh mushrooms, sliced
• 1 large ripe avocado, peeled and cubed
• 1 medium zucchini, diced
• 1 large tomato, seeded and chopped
• 1 medium red onion, sliced
• 2 tablespoons lemon juice
• 2 tablespoons olive or canola oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions:

Place asparagus and two tablespoons water in a microwave-safe dish. Cover and microwave on high for 3 - 6 minutes or until crisp-tender, stirring once; drain and cool. In a large bowl, combine the asparagus, mushrooms, avocado, zucchini, tomato and onion; toss gently. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Pour over salad and toss gently to coat. Cover and refrigerate until serving.

Nutritional Analysis:

One serving (1 cup) equals 122 calories, 9g fat, 11g carbohydrate, 4g protein.