28 September 2010

Not Your Mama's Tuna Noodle Casserole

I should preface this post by saying that as a child, I would never have eaten tuna noodle casserole. As an adult, I would most likely not bother to waste my calories on a tuna noodle casserole made from condensed soup - I really try to avoid the fat, sodium, and preservatives that compose this "pantry staple". I'd much rather make a simple bechamel in its place. Despite my reservations, when I came across this recipe about a year ago, I decided I had to try it. I've since made it a few times, much to our satisfaction.

Most recently, I recreated the recipe and calculated my own nutrition facts using the ingredients/measurements I was actually using. This recipe has just over 250 calories per serving, a nice savings over Eating Well's  already super healthy 406 calories. This is a great option in the "creamy comfort food" category that doesn't wreak havoc with your nutrition. If you're not watching fat or calories as closely as Andrew and I are, you can add more cheese and/or breadcrumbs to the top but honestly, it doesn't need it.

Not Your Mama's Tuna Noodle Casserole
adapted from Eating Well
makes 4 servings

6 oz. no-yolk egg noodles
2 tsp. extra virgin olive oil
1 medium onion, diced
4 oz. mushrooms, diced
1/4 tsp. salt
1/4 c. dry white wine
3 tbsp. AP flour
1-1/2 c. skim milk
1 c. frozen peas
1 - 5 oz. can of tuna (white albacore packed in water), drained
1 wedge Laughing Cow Light cheese
1/4 c. shredded part-skim mozzarella cheese

Cook egg noodles according to package directions, drain, and set aside. Lightly spray an 8"x8" baking pan with non-stick spray and set aside.

Heat olive oil in a large skillet over medium heat. Add onions and mushrooms to the pan, add salt, and saute until onions are translucent, about five minutes.

Add the wine and cook until it has evaporated. Sprinkle the flour over the veggies, then add the milk and bring to a simmer. Stir sauce as it thickens.

Add the peas, tuna, and Laughing Cow cheese to the sauce and stir until cheese has melted.

Pour the mixture into the prepared pan and top with the mozzarella cheese. Broil for five minutes or until cheese is melted, browned, and bubbly.

Cut into quarters and serve with a nice green salad.

It's easy to get your lean protein and veggies when they're wrapped up in such a cozy dish. This is the perfect hot meal for a cool autumn day - easy to put together, warm, and comforting.

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