Dairy Free Salmon Noodle Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Enriched Egg Noodles (12 0z.)8 oz. Fresh Mushrooms, coarsly chopped (Use cremini or baby bella's for more flavor, white button work just fine on a budget)4 Tbs. Lactose Free Margarine3 cloves garlic (give or take) minced3 Tbs. Flour (Experiment with soy flour for added protein and nutritional value!)1 C. Vegetable Broth6 oz. Skinless/Boneless Pink SalmonSalt and Pepper to taste
yeild: aprox 8 1.5 Cup Servings
Prepare Egg Noodles according to package.
Saute mushrooms in 1 Tbs. margarine. Set mushrooms aside (I usually just slide them into a bowl so I can use the same pan to prepare the sauce).
Melt remaining 3 Tbs. margarine, add garlic and stir for 30 seconds or until fragrant. Turn heat to low and add 3 Tbs. flour and whisk to make your roux base. Allow the roux (your flour and "butter" mixture) to bubble for a few minutes, whisking as necessary. Whisk in vegetable broth, stir until no longer lumpy.
Add drained salmon to the sauce (you can use canned tuna if you prefer. I recommend using canned wild alaskan salmon - wild alaskan salmon is much lower in murcury than tuna, and is more sustainably fished....help the environment and yourself by choosing salmon!).
Add salt and pepper to taste. If the sauce still needs some thinning, stir in some water (1 Tbsp. at a time) from the boiling egg noodles.
Drain your egg noodles and combine with prepared sauce. At this point you can pop it in the oven until bubbly, but I am always to hungry t wait at this point, and it tastes delicious right out of the pot! Add peas, broccoli, green beans or any of your favorite vegetables, or serve with a side of steamed spinach for a hearty, well rounded meal. Top with some baked or air popped potato chips, or whole wheat saltines for some crunch.
Number of Servings: 8
Recipe submitted by SparkPeople user OLIVIAHICKNER.
Prepare Egg Noodles according to package.
Saute mushrooms in 1 Tbs. margarine. Set mushrooms aside (I usually just slide them into a bowl so I can use the same pan to prepare the sauce).
Melt remaining 3 Tbs. margarine, add garlic and stir for 30 seconds or until fragrant. Turn heat to low and add 3 Tbs. flour and whisk to make your roux base. Allow the roux (your flour and "butter" mixture) to bubble for a few minutes, whisking as necessary. Whisk in vegetable broth, stir until no longer lumpy.
Add drained salmon to the sauce (you can use canned tuna if you prefer. I recommend using canned wild alaskan salmon - wild alaskan salmon is much lower in murcury than tuna, and is more sustainably fished....help the environment and yourself by choosing salmon!).
Add salt and pepper to taste. If the sauce still needs some thinning, stir in some water (1 Tbsp. at a time) from the boiling egg noodles.
Drain your egg noodles and combine with prepared sauce. At this point you can pop it in the oven until bubbly, but I am always to hungry t wait at this point, and it tastes delicious right out of the pot! Add peas, broccoli, green beans or any of your favorite vegetables, or serve with a side of steamed spinach for a hearty, well rounded meal. Top with some baked or air popped potato chips, or whole wheat saltines for some crunch.
Number of Servings: 8
Recipe submitted by SparkPeople user OLIVIAHICKNER.
Nutritional Info Amount Per Serving
- Calories: 260.3
- Total Fat: 8.7 g
- Cholesterol: 56.5 mg
- Sodium: 175.9 mg
- Total Carbs: 34.2 g
- Dietary Fiber: 2.1 g
- Protein: 11.2 g
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