Being Healthier

Tuna Noodle Casserole

Most casseroles use a  “cream of ___ soup” and since I’m all about being healthier, I thought I’d try a recipe for Tuna Noodle Casserole without the cream of____ soup.

Tuna Noodle Casserole
Ingredients:
8 ounces noodles (I used wide egg noodles)
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
1/2 teaspoon salt
1/2 cup Chicken Stock ( Dry White Wine if you have some open!)
6 tablespoons all-purpose flour
3 cups nonfat milk
1/2 teaspoon freshly ground pepper
12 ounces chunk light tuna, drained or packaged
2 cup frozen veggie mix ( peas, corn, green beans…)
1 cup finely grated Parmesan cheese, divided
1/2 cup coarse dry breadcrumbs ( try whole-wheat, whole-grain or Gluten free)

Preparation

1. Bring a large pot of water to a boil, cooking noodles according to package directions. Drain and rinse when finished, adding noodles to a casserole baking dish.
2. While noodles cook, heat oil in a large ovenproof skillet over medium-high heat. Add onion, oil and salt. Stir often, until the onion is softened and add in stock.  Cook approximately 4 minutes. Sprinkle in flour and stir to coat. This will become a sticky, soft mixture quickly. Add milk and pepper and bring to a simmer, stirring constantly.
3.  Mix in tuna, veggies and 1/2 cup Parmesan until evenly incorporated. Reduce temperature to low.
4. Add sauce made in skillet to casserole, mixing with noodles from step 1.
5. Top casserole with breadcrumbs and the remaining 1/2 cup Parmesan.
6. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

*If making in advance, save the last broiling step until just before serving. Store the casserole in the refrigerator up to 5 days or freezing ( approx. for 3 months). Broil if refrigerated or bake if frozen

Being Healthier:

Cream of _____ soup is loaded with sodium and fat too!  While making your own roux takes a little more time than dumping in soup can contents, it can be much healthier and just as inexpensive! Another bonus to making your own is that it also allows you to sub ingredients for special dietary restrictions!  I shared this with my co-worker who is lactose intolerant – she is going to sub Lactaid milk for regular skim. Gluten Free versions can be made by subbing in rice flour/garbanzo bean flour or another GF All-Purpose, using gluten free bread to make crumbs or (gf) potato chips for the topping.

Chunk light tuna tends to have less mercury than canned white albacore tuna. While the new 2010 Dietary Guidelines recommend up to 12 oz. of fish a week for pregnant women, the FDA/EPA also advises that women who are/may become pregnant/are nursing should consume no more than 6 ounces of albacore a week. 12 ounces of canned light tuna is considered safe, but I would definitely try to mix up variety during the week with fresh fish like Salmon or Trout!