Tuna Casserole, Healthy
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
8 ounces whole-wheat egg noodles1 tablespoon extra-virgin olive oil1 medium onion, finely chopped8 ounces mushrooms, sliced1/2 teaspoon salt1/2 cup dry white wine6 tablespoons all-purpose flour3 cups nonfat milk1/2 teaspoon freshly ground pepper12 ounces canned chunk light tuna (see Ingredient Note), drained1 cup frozen peas, thawed8 TBS finely shredded Parmesan cheese, divided1/2 cup coarse dry whole-wheat breadcrumbs (see Ingredient Note)
1. Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.
2. Position rack in upper third of oven and preheat broiler.
3. Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
4. Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.
TIP: Ingredient notes: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged up to three times more mercury than chunk light tuna samples. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe.
To make your own, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs.
MAKE AHEAD TIP: Prepare through Step 3, spoon into an 8-inch square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese
Number of Servings: 4
Recipe submitted by SparkPeople user STARTING1OVER.
2. Position rack in upper third of oven and preheat broiler.
3. Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
4. Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.
TIP: Ingredient notes: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged up to three times more mercury than chunk light tuna samples. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe.
To make your own, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs.
MAKE AHEAD TIP: Prepare through Step 3, spoon into an 8-inch square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese
Number of Servings: 4
Recipe submitted by SparkPeople user STARTING1OVER.
Nutritional Info Amount Per Serving
- Calories: 377.3
- Total Fat: 8.3 g
- Cholesterol: 43.5 mg
- Sodium: 895.4 mg
- Total Carbs: 34.7 g
- Dietary Fiber: 4.1 g
- Protein: 36.1 g
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