Healthy family recipe: Tuna noodle casserole
This works well as week night dinner to help your family get in a serving of fish and vegetables.
The thought of making a casserole may not appeal to some, but I urge you to reconsider! This worked well for a weeknight dinner last week for me, and it was an easy way to get in fish for my entire family. I added in more carrots and peas than the original recipe, and you can always try other combinations of veggies.
Tuna noodle casserole
Ingredients:
8 ounces wide egg noodles
2 tablespoons olive oil
1/2 cup chopped yellow onion
1 cup chopped carrot
2 tablespoons all-purpose flour
2 3/4 cups fat-free milk
1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened
2 tablespoons Dijon mustard
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 ½ cup frozen peas, thawed
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese, divided
2 (5-ounce) cans albacore tuna in water, drained and flaked
Directions:
1. Preheat broiler.
2. Cook noodles according to package directions, omitting salt and fat. Drain. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion and carrot; cook 6 minutes or until carrot is almost tender, stirring occasionally. Sprinkle with flour; cook 1 minute, stirring constantly. 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 Parmigiano-Reggiano cheese, and tuna. Spoon mixture into a shallow broiler-safe 2-quart baking dish coated with cooking spray; top with remaining 1/4 cup Parmigiano-Reggiano cheese. Broil 3 minutes or until golden and bubbly. Let stand 5 minutes before serving.
Makes for about 6 servings (serving size: 1 1/3 cups)
Adapted from Cooking Light magazine
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