Monday, January 25, 2010

Comfort Food, Tuna Noodle Casserole

I have mixed luck with Tuna Casseroles.  Either the pasta isn't cooked right, the topping is weak, or there just isn't enough tuna.  Today, determined to cook a winner, I decided to take the best parts of several Tuna Noodle Casserole recipes and create a version of this traditional dish that was delicious yet not too fattening.  I used fresh vegetables to improve the nutrition in this dish.  The veggies not only added a health boost, but were also one of the tastiest components of the casserole.

This Tuna Noodle Casserole was yummy, however, the pasta was still a bit al dente for my taste.  The remedy is a different type of pasta like egg noodles, or to cook the pasta first, then add it to the mix.  I decided not to precook the pasta because I wanted to keep the process simple and have fewer dishes to wash.  If you want a better casserole, you'll precook the pasta and wash the dishes.  Anywhoooo, other than slightly hard shells, the casserole was pretty tasty.  Here is the recipe.

Tuna Noodle Casserole
Serves 6 people

Olive Oil Spray
1/2 Large Onion (or one small one)
1 Cup Chopped Carrots
1 Cup of Green Beans, either fresh or frozen ones that have been defrosted
3 Cups of Pasta (Egg Noodles, Shells, Macaroni, or any short cut pasta)
2 Cans of Tuna; drained and rinsed (I used 7oz cans)
1 Can of Fat Free Cream of Mushroom Soup
1 Can of Cream of Celery Soup
1 Cup of Milk
Dash of Freshly Ground Black Pepper
1/2 tsp Salt (Optional)
1 Cup Grated Sharp Cheddar
1 Cup of Panko Crumbs
1 Tbsp of Parmesan Cheese
Parsley Flakes


Spray a large pan with the Olive Oil Spray. 
Saute the onion, the carrots, and the green beans in the pan until the onions are soft and slightly browned. 
Preheat the oven to 350 Degrees.



Pour the vegetable mixture into a 9x13 casserole pan. 
Add the Pasta, the Tuna, the two cans of Soup, the Milk, the Pepper and Salt.
Mix these ingredients well with a spoon, so that the liquid fully covers all of the pasta.


Sprinkle the Cheddar Cheese evenly over the mixture.

Sprinkle the Panko Crumbs over the Cheddar.


Sprinkle the Parmesan over the Panko.
Sprinkle the Parsley Flakes over the top to make sparse flecks over the crumbs.



Bake at 350 Degrees for 30-35 minutes.

Enjoy your casserole! 

If anyone has the Weight Watchers Tools and wants to build out this recipe, I would be really interested in knowing how many points this has on their site.  I calculated it out on a nutrition site and ended up with these numbers...

For Serving 6 people with this recipe, per serving you get:
307.2 Calories
14 Grams of Fat
2.6 Grams of Fiber

I calculate that on my WW calculator to be about 7 Points a serving.


2 comments:

Son of Food said...

Hmmm, I don't remember either of our grandmothers putting any spam in their tuna noodle casseroles, do you?

Family of Food said...

I removed the offending spam commentary.

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