Healthy Recipes - Skillet Tuna Noodle Casserole

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Skillet Tuna Noodle Casserole

EW (Test Kitchen)

Forget the canned soup—this quick and healthy tuna noodle casserole turns pantry staples into a skillet supper in a flash! Serve with a tossed salad with balsamic vinaigrette.

Servings: 6 servings, about 1 1/3 cups each
Total Time: 40 minutes
Ease of Preparation: Easy
Health: High Calcium, High Potassium, Low Cholesterol, High Fiber

Ingredients:

Skillet Tuna Noodle Casserole
8 ounces whole-wheat egg noodles
1 tablespoon extra-virgin olive oil
1 medium onion , finely chopped
8 ounces mushrooms , sliced
1/2 teaspoon salt
1/2 cup dry white wine
6 tablespoons all-purpose flour
3 cups nonfat milk
1/2 teaspoon freshly ground pepper
12 ounces canned chunk light tuna (see Ingredient Note), drained
1 cup frozen peas , thawed
1 cup finely shredded Parmesan cheese , divided
1/2 cup coarse dry whole-wheat breadcrumbs (see Ingredient Note)

Steps:

1: Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.

2: Position rack in upper third of oven and preheat broiler.

3: Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.

4: Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

Nutrition: (Per serving)

Calories - 406
Carbohydrates - 47
Fat - 8
Saturated Fat - 3
Monounsaturated Fat - 3
Protein - 32
Cholesterol - 53
Dietary Fiber - 5
Potassium - 593
Sodium - 684
Nutrition Bonus - Calcium (30 daily value), Potassium (17 dv), Iron, Vitamin A & Vitamin C (15 dv), good source of omega-3s.

Prepare through Step 3, spoon into an 8-inch square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese (Step 4) and bake, covered, at 350ºF for 50 minutes. Uncover and cook until browned and bubbly, about 15 minutes more.

Ingredient notes: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged up to three times more mercury than chunk light tuna samples. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe. We like Ian’s brand labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. To make your own, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs.

Related Links:

• Pan-Seared Salmon with Fennel & Dill Salsa
• More Healthy Fish Recipes and Menus

EatingWell

This news arrived on: 06/03/2008

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