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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 307.0
  • Total Fat: 6.5 g
  • Cholesterol: 43.0 mg
  • Sodium: 234.5 mg
  • Total Carbs: 36.4 g
  • Dietary Fiber: 6.0 g
  • Protein: 30.1 g

View full nutritional breakdown of Tuna Noodle Casserole calories by ingredient
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Tuna Noodle Casserole

Submitted by: SPCOOKBOOK
Tuna Noodle Casserole

Introduction

Tuna noodle casserole is one of those pour-and-dump recipes left over from the 1950s. Traditional
versions, made with condensed soup and white pasta, are laden with fat and sodium. Vegetables
were scarce. The base for this casserole is a lower-fat white sauce made with skim milk, and
although we still take shortcuts from the pantry and freezer, it has whole-wheat noodles and two
servings of vegetables in every portion. Use frozen vegetables (no need to thaw them) in this recipe
to save time. Instead of peas and carrots, try chopped broccoli, green beans, corn, or a mix of your
favorites.
Because the casserole is hot going into the oven, this is a quick weekday meal—25 minutes
from cutting board to table! If you’re in a real hurry, you could serve it from the stovetop, but I like how
thick and creamy the sauce gets in the oven, and the layer of breadcrumbs adds a satisfying crunch.
Tuna noodle casserole is one of those pour-and-dump recipes left over from the 1950s. Traditional
versions, made with condensed soup and white pasta, are laden with fat and sodium. Vegetables
were scarce. The base for this casserole is a lower-fat white sauce made with skim milk, and
although we still take shortcuts from the pantry and freezer, it has whole-wheat noodles and two
servings of vegetables in every portion. Use frozen vegetables (no need to thaw them) in this recipe
to save time. Instead of peas and carrots, try chopped broccoli, green beans, corn, or a mix of your
favorites.
Because the casserole is hot going into the oven, this is a quick weekday meal—25 minutes
from cutting board to table! If you’re in a real hurry, you could serve it from the stovetop, but I like how
thick and creamy the sauce gets in the oven, and the layer of breadcrumbs adds a satisfying crunch.

Number of Servings: 4

Ingredients

    4 ounces whole-wheat noodles
    1⁄2 slice whole-wheat bread (3 tbsp
    breadcrumbs)
    2 tbsp unsalted light butter
    1⁄2 cup finely diced onions
    11⁄2 cups finely diced mushrooms
    2 tbsp flour
    1 tsp fresh thyme or 1⁄3 tsp dried
    1⁄2 tsp white or black pepper
    11⁄2 cups nonfat milk
    12 ounces reduced-sodium canned tuna,
    packed in water, drained
    1⁄4 cup shredded Swiss cheese
    2 cups frozen peas and carrots

Directions

1. Preheat the oven to 350° F. Prepare an 8” x
10” baking dish with nonstick cooking spray.
Cook the noodles according to package directions
(you’ll want 2 cups of cooked noodles);
place 1⁄2 slice of whole-wheat bread into a small
food processor to grind into crumbs.
2. Place the butter into a medium saucepan
over moderate heat. Once the butter is melted
and hot, add the onions and mushrooms.
Cook, stirring, until soft, about 2 minutes. Do
not let the onions brown. Sprinkle the flour over
the vegetables and stir to combine; cook for 1
minute. Add the thyme and pepper, and then
add the milk. Stir until the mixture comes to a
boil, then reduce to a simmer and cook for 2 to
3 minutes more.
3. Add the tuna, cheese, peas and carrots, and
noodles to the pan and stir to combine. Transfer
to the prepared baking dish and top with
the breadcrumbs. Bake for 15 to 20 minutes
until bubbly. Serve warm.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    I left out the cheese and the breadcrumbs but this dish was still delicious. I will definately make this again! - 1/7/13

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  • Incredible!
    1 of 1 people found this review helpful
    This is wonderful!!! Didn't have swiss cheese so used parm instead. Tasty, filling and comfort food all in one. Have three servings left, lucky me. Will be making this again and again. Thank you SP. Love love love it. - 9/16/13

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  • Very Good
    1 of 1 people found this review helpful
    This was a very good recipe. Definitely tastes just as good as the unhealthy versions. I did have to add a little salt though, because it tasted bland at first. - 2/5/12

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  • This is a great recipe. I used 14 oz tuna since the cans were 7 oz each. Didn't have swiss cheese so used sharp cheddar. Whole wheat noodles were hard to find and bit pricey but well worth it. I rate this one of the most satisfying dishes I have ever made. Also I added some salt, just a dash. - 4/1/14

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  • I made this with chicken (not a canned tuna fan) and had only about half the needed amount (it needed a bit more). I also put some chicken broth into it, with slightly less milk, used the cheese I had on hand (parmesan and mozzarella). It was very good and I'll make it again. - 3/18/14

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  • This was delicious. I will cook/steam frozen peas and carrots next time I make. The carrots were too hard. - 3/3/14

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  • This was quick, easy and delicious. Made with what I had on hand (light almond milk, no cheese) and it was still very good. Will plan ahead next time and add the cheese as that would only make it tastier! - 3/3/14

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  • Sounds great, will make it tonight - 1/18/13

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  • Sound and look Yummy - 3/4/12

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