In Suzi's Words

A little bit of laughter, inspiration, & encouragement

Ahhh Comfort Food ~ Tuna Noodle Casserole

There is nothing like a steaming hot casserole or pot of soup on a cold winter’s day; it not only warms the tummy, it comforts the soul from the harsh elements outside. Comfort food and the scent it brings to the kitchen, usually a childhood dish mom used to make, also conjures up happy childhood memories and a feeling of being loved. Maybe that’s why we always turn to those old time recipes when we are feeling a little cold or a little blue. This adaptation of a dish we all ate as kids from Eating Well is just as yummy with the added benefit of healthier ingredients. Bundle up and enjoy!


Healthy Tuna Noodle Casserole

8 oz. whole-wheat egg noodles

1 T. extra-virgin olive oil

1 medium onion, finely chopped

8 oz. mushrooms, chopped

½ t. salt

½ c. dry white wine

6 T. unbleached all-purpose flour

3 c. nonfat milk

½ t. freshly ground pepper

12 oz. canned chunk light tuna, drained

1 c. frozen peas, thawed

1 c. finely grated Parmesan cheese, divided

½ c. coarse dry whole-wheat breadcrumbs or Panko

Bring a large pot of water to a boil. Cook noodles until just tender, 6-8 minutes. Drain and rinse.

Position rack in upper third of oven and preheat broiler.

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, 4-5 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 ½ c. Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from heat.

Sprinkle the casserole with breadcrumbs and the remaining ½ c. Parmesan. Broil until bubbly and lightly browned on top, 3-4 minutes.

Serves: 6

Nutrition: 406 calories; 8 g. fat, 53 mg cholesterol; 47 g. carbohydrates; 32 g. protein, 5 g. fiber, 684 mg sodium

Cook’s Notes:

Make Ahead: prepare casserole as directed skipping last step (topping), spoon into an 8” square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese and bake, covered, at 350 degrees for 50 minutes. Uncover and cook until browned and bubbly, about 15 minutes more.

Tip: Chunk light tuna has less mercury than canned white albacore tuna. FDA advises no more than 6 oz. of albacore a week; up to 12 oz. canned light is considered safe.


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