Tuna Bake
["10 oz. pkg. frozen chopped broccoli", "6 1/2 oz. can tuna, drained", "2 c. cooked noodles", "1 c. nonfat cottage cheese", "1 c. plain low-fat yogurt", "1 Tbsp. onion flakes", "1/8 tsp. garlic powder", "1 tsp. Worcestershire sauce", "salt and pepper to taste", "2 oz. Cheddar cheese", "1 oz. Parmesan cheese"]
["Mix in large bowl.", "Bake in 8 x 8-inch baking dish sprayed with nonstick cooking spray, uncovered, at 350\u00b0 for 30 minutes. Each serving equals 3 protein, 1 vegetable, 1 bread and 1/2 milk."]
["broccoli", "tuna", "noodles", "cheese", "yogurt", "onion flakes", "garlic powder", "Worcestershire sauce", "salt", "Cheddar cheese", "Parmesan cheese"]