Tuna Noodle Casserole

By MaryEllen

Traditional recipe but without the calorie, fat and sodium laden cream of mushroom canned soup.

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

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
• 1 1⁄2 cups finely diced mushrooms
• 2 tbsp flour
• 1 tsp fresh thyme or 1⁄3 tsp dried
• 1 ⁄2 tsp white or black pepper
• 1 1⁄2 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, lightly steamed

Details

Servings 4
Preparation time 3mins
Cooking time 25mins
Adapted from recipes.sparkpeople.com

Preparation

Step 1

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.