* Note: Substitute 1 (6-ounce) can tuna packed in water, drained, for tuna steak. Omit step 1.

Grill or broil tuna 4 inches from heat source until fish just begins to flake, about 7 to 9 minutes, turning once. Remove and discard skin. Cut tuna into chunks; set aside.

Cook pasta according to package directions, omitting salt. Drain; set aside.

Spray large nonstick skillet with cooking spray. Add bell peppers, onion and fennel seeds; cook over medium heat until crisp-tender.

Whisk together milk, flour, mustard and black pepper in small bowl until smooth; add to skillet. Cook until thickened, stirring constantly. Stir in tuna and pasta; reduce heat to low and simmer until heated through, about 3 minutes. Serve immediately.

This recipe yields 4 servings.

Exchanges Per Serving: 1/2 Starch, 1 1/2 Meat, 1/2 Milk, 1 Vegetable.

Nutrition Facts: Calories 180; Calories from fat 19%; Total Fat 4g; Saturated Fat 2g; Protein 16g; Carbohydrates 21g; Cholesterol 21mg; Sodium 160mg; Dietary Fiber 3g.