Monday, May 24, 2010

Thursday: Delicious Tuna Noodle Casserole

The traditional noodle casserole is made with some kind of canned mushroom or celery soup that has a TON of preservatives and sodium. This Cooking Light version is so much healthier, using fresh ingredients and brightly colored vegetables. Serve with yummy garlic bread or a wholesome green salad.

Casserole Recipe
6 servings

8 oz (1 cup) wide whole-wheat egg noodles (or any short whole wheat pasta you choose)

2 TB olive oil
1/2 cup yellow onion, chopped
1/3 cup carrot, chopped
2 TB all-purpose flour
2 3/4 cups milk
1/2 cup (4oz) less-fat cream cheese, softened
2 TB Dijon mustard
1/2 tsp salt
1/2 tsp pepper
1 cup frozen peas, thawed (I was out of peas-used soybeans-see Change It Up below)
1/2 cup (2oz) Parmesan cheese, grated, divided
2 cans (5oz) albacore tuna in water, drained and flaked 

1. Preheat broiler.
2. Cook noodles according to package directions. Heat a large skillet over medium heat; add oil. Add onion and carrot; cook for 6 minutes, stirring constantly. Add flour and then gradually stir in milk; cook 5 minutes, stirring constantly with a whisk until slightly thick. Stir in cream cheese, mustard, salt, and pepper; cook 2 minutes, stirring constantly. 
3. Remove pan from heat. Stir in noodles, peas, 1/4 cup Parmesan cheese, and tuna. Spoon mixture into a shallow 2 quarter baking dish coated with cooking spray. Top with remaining Parmesan cheese. Broil 3 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
  
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Plan and Prep Ahead

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner.

~Chop up carrots and onion and keep in fridge.
~Grate cheese ahead of time and store in airtight container in fridge.

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Who likes to CHANGE IT UP?

~Instead of topping casserole with Parmesan try swiss, monterrey or mozarella.
~Try different veggies like chopped broccoli, bell pepper, corn, spinach, zucchini or soy beans.

~Replace tuna with canned salmon.
~You can easily make this into a vegeterian meal by not adding the tuna. 
~Chop up some cooked chicken, beef, pork or sausage instead of tuna.

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1 comment:

awardrip said...

Made this for dinner last night and it was so yummy! :)

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