Homemade Tuna Helper
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 546.7
- Total Fat: 12.9 g
- Cholesterol: 113.8 mg
- Sodium: 600.1 mg
- Total Carbs: 68.2 g
- Dietary Fiber: 7.3 g
- Protein: 37.1 g
View full nutritional breakdown of Homemade Tuna Helper calories by ingredient
Introduction
A guilty pleasure of mine is tuna helper, but the store bought version means I can't control the nutrition, so here is my homemade take on a comfort food! A guilty pleasure of mine is tuna helper, but the store bought version means I can't control the nutrition, so here is my homemade take on a comfort food!Number of Servings: 6
Ingredients
-
3 tbsp Butter, salted
1 medium (2-1/2" dia) Onions, raw
12 oz Egg Noodles, enriched
4 serving Bumble Bee Solid White Albacore in Water, 3 oz can drained
4 cup Brocoli, Frozen
1 cup *Kraft Natural Cheese Fat Free Shredded Cheddar
2.66 serving Baby Bella Mushrooms (3 oz)
0.19 cup Flour - Gold medal all purpose flour
2 cup Frozen green peas
3 cup Whole milk
30 gram(s) Bread Crumbs, Panko (Japanese style), Kikkoman-1/2 cup, 30g
Tips
Easy to prepare, cost efficient, and removing the cheese will drop significant calories from the dish! You can even substitute the whole milke for 2% and get a good enough bechemel with it.
Directions
Pre-heat your oven to 400 degress. Drain tuna and flake, set aside.
Drop egg noodles into a pot of boiling salted water. As a note, I tend to buy steam in the bag frozen veggies, if you don't, cook the frozen veggies with the noddles. Cook the past to right before al dente (you'll be adding the pasta into a hot cheese sauce later where it'll continue to cook). Reserve ingredients for later.
Dice onions and slice mushrooms and fry in a lightly oiled pan until soft, onions should be transparent but heat shouldn't be so high that they get a lot of color. Reverse for later.
In a deep sauce pan melt the butter over medium heat and once liquid, slowly whisk in the flour until it's all incorporated into a roux. Bring the roux to a light brown then slowly whisk in the milk to make your bechamel sauce. Add white or black pepper to taste. Once the bechamel is starting to bubble, slowly incorporate the shredded cheddar cheese slowly, whisking it in and ensuring that it melts in. In the end the sauce should be reduced down and you should be able to dip a spoon in and run your finger down the back and get ac clear channel.
Once the sauce is ready, incorporate all the ingredients and stir together and pour the mixture into an oven safe container, I tend to use a sqaure pyrex for this. Once the mixture is evenly set in the container, sprinkle the panko across the top evenly then place it in the oven for 15 to 20 minutes, or until the bread crumbs are browned. If you'd like to speed the browning up, simple spray oil on the bread crumbs lightly, not enough to saturate them, just enough for the oil to help brown the bread crumbs.
Serving Size: 6 evenly divided portions
Drop egg noodles into a pot of boiling salted water. As a note, I tend to buy steam in the bag frozen veggies, if you don't, cook the frozen veggies with the noddles. Cook the past to right before al dente (you'll be adding the pasta into a hot cheese sauce later where it'll continue to cook). Reserve ingredients for later.
Dice onions and slice mushrooms and fry in a lightly oiled pan until soft, onions should be transparent but heat shouldn't be so high that they get a lot of color. Reverse for later.
In a deep sauce pan melt the butter over medium heat and once liquid, slowly whisk in the flour until it's all incorporated into a roux. Bring the roux to a light brown then slowly whisk in the milk to make your bechamel sauce. Add white or black pepper to taste. Once the bechamel is starting to bubble, slowly incorporate the shredded cheddar cheese slowly, whisking it in and ensuring that it melts in. In the end the sauce should be reduced down and you should be able to dip a spoon in and run your finger down the back and get ac clear channel.
Once the sauce is ready, incorporate all the ingredients and stir together and pour the mixture into an oven safe container, I tend to use a sqaure pyrex for this. Once the mixture is evenly set in the container, sprinkle the panko across the top evenly then place it in the oven for 15 to 20 minutes, or until the bread crumbs are browned. If you'd like to speed the browning up, simple spray oil on the bread crumbs lightly, not enough to saturate them, just enough for the oil to help brown the bread crumbs.
Serving Size: 6 evenly divided portions