Healthy Tuna Casserole

When I was growing up, one of my favorite dinners was tuna casserole.  It's odd that most kids adore this dish, considering canned tuna can be a tricky meat to love at any age.  Yet somehow tuna casserole is a common comfort dish for many families.  I hadn't made a tuna casserole since I was in college, when I made it from a Tuna Helper box.  When I saw Skinnytaste's recipe for Skinny Tuna Noodle Casserole, I decided to give it a whirl, in hopes that I would find another fish recipe to add to our meal rotation.  I changed the cooking method and ingredients around just a little, but followed the recipe pretty faithfully (for me). It turned out pretty darn great; so great that I ate way more than one serving size.  You may want to pair this with a side salad to prevent yourself from doing the same!  

Healthy Tuna Casserole

*Recipe Adapted from Skinnytaste*

Serves 4-6

INGREDIENTS

6 oz No Yolk Noodles

1 Tbsp Olive Oil

10 oz Baby Bella Mushrooms, chopped

1/2 Onion, minced

1 Cup (Thawed) Frozen Peas

2 oz Sherry (or White Wine with a pinch of sugar)(optional)

1 Tbsp Butter

3 Tbsp Flour, Divided

1 Cup 1% Milk

1 3/4 Cup Chicken Broth

10 oz Canned White Tuna

3/4 Cup Reduced Fat Cheddar Cheese

1 tsp Garlic Powder

Salt & Pepper, to taste

2 Tbsp Parmesan, shredded

2 Tbsp Bread Crumbs

DIRECTIONS

1. Preheat the oven to 375 degrees.  Grease a large casserole dish.

2. Cook the noodles according to the package directions, subtracting 2 minutes of the cooking time.  Drain and set aside.

3. Meanwhile, in a deep skillet, over medium heat, cook the onions and mushrooms in olive oil until they have softened; about 5 minutes. Stir in the peas and wine. Turn off the heat.

4. In a medium metal saucepan, melt butter over medium heat. Once butter begins to foam, whisk in 1 tablespoon of flour. Continue whisking for one minute, forming a roux. Slowly pour in milk and chicken broth, whisking while pouring.  Add in the last 2 tablespoons of flour, and over medium-high heat, whisk until smooth.  Cook until milk reaches a boil, and then turn off the heat.

5. Pour milk mixture into the large skillet with the mushrooms.  Season with salt, pepper, and garlic powder. Turn heat back on, to medium-high, and simmer for 10 minutes, stirring occasionally.  Add in tuna, and simmer for one more minute.

6. Remove from heat and add in the cheddar cheese; stir until melted.  Add in the noodles, and mix until evenly combined.  Spoon into the casserole dish, and top with Parmesan and bread crumbs.  

7. Bake, covered, for 20-25 minutes, or until bubbly.  Turn on the broiler, uncover the dish, and cook for an additional few minutes so that the top turns golden brown.

NUTRITIONAL INFORMATION

Serving Size: 1/6th of Casserole

Calories: 324

Fat: 11

Carbs: 34

Protein: 32