Tuna Noodle Casserole

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4.5 of 5 (17)

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

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.

Minutes to Prepare: 3

Minutes to Cook: 22

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.