Florentine Casserole and Working Out Wednesday
Last Wednesday, I began a new adventure. I started teaching as an Adjunct Professor. I’m only teaching one nutrition course but it has been quite the experience! After being in school for nearly 24 years, being on the other end of the “podium” is a bit different though ultimately I love it.
I might end up posting more about that class and what we are learning if anyone is interested in weigh management and obesity…(?) Speaking of weight management, balancing diet with physical activity is the main goal in maintaining or losing weight. So there is a little of both today with a fabulous recipe and working out Wednesday recap!
Bubbly, cheesy casserole
Tuna Florentine Casserole
Ingredients:
8-12 ounce noodles ( I used gluten free brown rice penne)
1 tablespoon extra-virgin olive oil
1 large shallot, finely chopped
1/2 teaspoon salt
1/2 cup Chicken Stock (try Dry White Wine if you have some open!)
4 tablespoons all-purpose flour
2 (+) cups nonfat milk
1/2 teaspoon freshly ground pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
The “Mix-Ins”
12 ounces chunk light tuna, drained or packaged
1 cup frozen spinach, thawed and drained…
1 cup broccoli, chopped
< 1 cup finely grated Parmesan cheese, divided
1/2 cup shredded cheese (I used Sargento Monterey Jack) *
1/2 cup coarse dry breadcrumbs
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. Note: I use a little of the oil and a paper towel and spread the oil around the dish evenly.
2. While noodles cook, heat oil in a large ovenproof skillet over medium-high heat. Add shallot and salt. Stir often, until the onion is softened and add in stock. Cook approximately 2-3 minutes. Sprinkle in flour and stir to coat. This will become a sticky, soft ball like mixture quickly. Add milk, pepper and herbs. Bring to a simmer, stirring constantly. Reduce temperature to low.
3. Mix in the tuna. Stir to incorporate then add spinach, broccoli and 1/2 cup Parmesan.
4. Add the mixture accomplished in #3 to the noodles (#1) in the casserole.
5. Top casserole with shredded cheese, remaining Parmesan and breadcrumbs
6. Broil until bubbly and lightly browned on top (~ 5 -10 minutes).
(Save this step until you are ready to broil & serve!)
*If making in advance, save the last two steps #5 and #6 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:
I made this recipe as a retake on my first tuna noodle casserole dish because I wanted to try different vegetables and not use a Cream of _____ soup! Another reason I like this recipe is that you can sub ingredients for special dietary restrictions, like gluten free noodles or lactaid free milk/cheese. You can actually omit the shredded cheese and Parmesan entirely if you are lactose intolerant/ allergic to dairy. I would add a little salt to taste (since the cheese gives it a little saltiness) and top with breadcrumbs. If you are like me, you also would pair this casserole with your favorite glass of wine-
( I stocked up because Harris Teeter had 15% off 6 bottles AND I need to be well-versed in California wines for Napa in a few weeks!)
Back to health….The new 2010 Guidelines do mention 1 glass of wine per day...The new 2010 Dietary Guidelines recommends up to 12 oz of fish each week (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 (and tends to have less mercury than solid albacore) but I would definitely try to mix up variety during the week with Salmon or Trout or other varieties, maybe even some Canadian Walleye.
As I mentioned at the start of this post, “weight management” is all about balancing diet with physical activity so here’s my physical activity recap:
Last week’s highlights:
Thursday (8-11): Finished the dance in Hip Hop class. 
“I’m buzzin cuz I’m fly like a bee…”
Friday (8-12): 10 mile run .. 67 minutes. New PR
This week highlights:
Thursday: Rest! I was tired. I needed to catch up and wasn’t feeling great.
Friday: Strength (Back Biceps Quads) and Elliptical ( 30 minutes)
Saturday: 7 mile Run ~ 48 minutes (I intended to do a 12 miler but my mp3 player quit mid run!)
Sunday: 8 mile run ~52 minutes. Strength (Abs, Chest, Shoulders, Triceps)
Monday: Rest!
Tuesday: 5 Mile Run with the Run Club ~ 35 minutes 11 seconds (New PR for outside!)
Wednesday: Rest!
…Thursday: Yoga! I am going to alternate hip hop with yoga and strength days
…Friday: Strength ( Back Biceps Quads Abs) and Elliptical
…Saturday:
I have been thrilled with my progress in running! I have definitely been thinking about Thrive in 30 concepts and have been resting a bit more. My workouts have been more intense so I think that accounts for the better performance and balances the rest! I have a race in mind for the first week of November and I found a 5k locally in three weeks that I might attempt to win (!). The last three runs this week I had completed the 5k in 20 minutes, 19 minutes, and then sub 19! My goal is to run this 5k race sub 19 minutes.
What was your favorite workout this week ?
What are your fitness related goals ?
