My H-E-B Health and Wellness
2Tbsp.all purpose flour,
2c.low fat milk,
1/2c.greek non-fat yogurt,
1/3c.shredded parmesan cheese,
1/2 tsp.salt & pepper,
1Preheat oven to 375ºF. Place tilapia fillets on a foil lined sheet pan. Bake 12 to 15 minutes or until fish is flakey. Remove from oven, flake fish with a fork and set aside.
2Meanwhile, cook noodles according to package directions. Strain and set aside in a bowl. In the same pot, add oil. Cook onions and carrots until tender; then sprinkle with flour. Cook 1 minute stirring constantly. Slowly stir in milk.
3When milk has thickened slightly, add yogurt, cheese, Dijon mustard, salt and pepper. Continue to cook and stir 2 to 3 minutes.
4Remove pan from heat and add noodles, flaked tilapia and peas. Gently stir to combine.
5Spoon mixture into a greased 8x8-inch baking dish. Bake 20 minutes or until mixture is bubbly.
Serving size: 148g, Calories: 330, Total Fat: 6g, Saturated Fat: 1.5g, Sodium: 470mg, Carbohydrates: 47g, Dietary Fiber: 3g, Protein: 23g