2Cupswhole grain or gluten-free macaroni (elbow) pasta
1Cupgrated white cheddar cheese
1/2 Cup + 2 Tbspgrated Parmesan cheese, divided
2large organic eggs
3/4Cupmilk or unsweetened nondairy milk, gluten free if desired
26oz Canssustainable white tuna, drained and broken into chunks
2Cupsfinely chopped fresh spinach
1/2 Cupchopped roasted red peppers
2TspDijon mustard, gluten free if desired
1/2Cuppanko or gluten-free breadcrumbs
Preheat oven to 375 F.
Cook pasta according to package directions until al dente. Drain well, return pasta to pot, and stir in cheddar cheese and 1/2 cup Parmesan.
In medium bowl, lightly beat eggs. Stir in milk. Add egg mixture to pasta mixture and mix well. Stir in tuna, spinach, roasted red peppers, thyme (if using), mustard, and black pepper. Pack mixture into 12 standard-sized greased muffin cups.
In skillet over medium heat, melt butter. Stir in breadcrumbs and cook until browned, stirring constantly. Stir in remaining 2 Tbsp Parmesan. Sprinkle mixture over pasta cups and press down gently. Bake until set, about 20 minutes. Let cool for 5 minutes before unmolding.
Per serving: 402 calories; 29 g protein; 16 g total fat (9 g sat. fat); 35 g total carbohydrates (2 g sugars, 0 g fiber); 558 mg sodium