Gourmet Tuna Casserole
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 456.4
- Total Fat: 18.4 g
- Cholesterol: 90.2 mg
- Sodium: 574.4 mg
- Total Carbs: 41.7 g
- Dietary Fiber: 8.8 g
- Protein: 34.1 g
View full nutritional breakdown of Gourmet Tuna Casserole calories by ingredient
Introduction
Lots of veggies and a creamy bechamel sauce make this not your ordinary tuna casserole. Only the tuna is from a can. Lots of veggies and a creamy bechamel sauce make this not your ordinary tuna casserole. Only the tuna is from a can.Number of Servings: 8
Ingredients
-
2 large cans of albacore tuna (10 servings in total)
6 oz of whole wheat wide egg noodles (3 servings)
1 lb package of frozen peas
6 onions, sliced wide to resemble noodles
10 celery stalks, sliced
12 oz sliced fresh mushrooms
1 C fresh parsley, chopped
2 C skim milk
3 T butter
1/4 C flour
4 oz sharp cheddar cheese, grated
4 oz lite cream cheese
8 garlic cloves
6 T flax meal
Pepper to taste
Salt if needed
Directions
-Prepare noodles al dente.
-Cook peas in microwave just until thawed and drain off any liquid.
-Saute onions and celery and garlic cloves in a large sauce pan with a splash of olive oil, with lid on to steam while they saute. Cook until soft, but not carmalized.
-Pull garlic cloves out and set aside.
-Use same pan to saute mushrooms just to soften.
-Melt butter in a saucepan, sift in 1/4 C flour and whisk. Let cook for a minute or two on low.
-Heat skim milk in microwave for just a minute or two to get hot, but not boiling.
-Slowly pour milk into butter/flour mixture constantly whisking and stir until thickening.
-Mince or smash sauted garlic and add to sauce.
-Add ground pepper and 4 oz cream cheese and stir until melted and smooth.
-Drain tuna.
-Combine all ingredients except flax: Noodles, tuna, peas, onions, celery, mushrooms, parsley, and sauce and stir gently.
-Pour into oiled/sprayed 9 X 13 pan and sprinkle with flax meal.
-Bake at 350 until completely bubbly. May want to cover with foil for the first 20 - 30 minutes.
Makes 8 generous servings. Can reduce the calories/fat slightly by leaving out the cheddar cheese, but then add more salt.
Number of Servings: 8
Recipe submitted by SparkPeople user BABSINATL.
-Cook peas in microwave just until thawed and drain off any liquid.
-Saute onions and celery and garlic cloves in a large sauce pan with a splash of olive oil, with lid on to steam while they saute. Cook until soft, but not carmalized.
-Pull garlic cloves out and set aside.
-Use same pan to saute mushrooms just to soften.
-Melt butter in a saucepan, sift in 1/4 C flour and whisk. Let cook for a minute or two on low.
-Heat skim milk in microwave for just a minute or two to get hot, but not boiling.
-Slowly pour milk into butter/flour mixture constantly whisking and stir until thickening.
-Mince or smash sauted garlic and add to sauce.
-Add ground pepper and 4 oz cream cheese and stir until melted and smooth.
-Drain tuna.
-Combine all ingredients except flax: Noodles, tuna, peas, onions, celery, mushrooms, parsley, and sauce and stir gently.
-Pour into oiled/sprayed 9 X 13 pan and sprinkle with flax meal.
-Bake at 350 until completely bubbly. May want to cover with foil for the first 20 - 30 minutes.
Makes 8 generous servings. Can reduce the calories/fat slightly by leaving out the cheddar cheese, but then add more salt.
Number of Servings: 8
Recipe submitted by SparkPeople user BABSINATL.