Tuna Noodle Casserole

Ingredients

• 6 oz. whole-wheat wide egg noodles
• Cooking spray
• 1 tablespoon olive or canola oil
• 1 medium yellow onion, minced fine (about 1 cup)
• 3 tablespoons flour
• 1¾ cups low sodium chicken or vegetable broth
• 1 cup 1% milk
• 8 oz. white mushrooms, sliced (about 2 ½ cups)
• 1 cup frozen peas, thawed
• ½ teaspoon Kosher salt
• ½ teaspoon black pepper
• 2 5-oz. cans tuna in water, drained
• ¾ cup (3 oz.) grated sharp cheddar cheese
• 4 tablespoons unseasoned breadcrumbs (whole wheat, if possible)
• ½ teaspoon dried oregano
• 4 tablespoons grated parmesan cheese

Directions

1. Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside.
2. Preheat oven to 375° F. Lightly spray a 9 x 13” dish with cooking spray.
3. Heat a large, deep skillet over medium high heat. Add oil and when oil is hot, add onions; cook on medium heat until soft, about 5 minutes.
4. Add the flour and stir well, cooking an additional 2-3 minutes on medium-low heat.
5. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds. Add the milk and bring to a boil.
6. Once mixture comes to a boil, add mushrooms, peas, salt and pepper. Simmer on medium heat, mixing occasionally until it thickens, about 7 to 9 minutes.
7. Add drained tuna, stirring another minute.
8. Remove from heat; add cheddar cheese and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated; pour into prepared dish.
9. Combine breadcrumbs and oregano. Top noodles with seasoned breadcrumbs and parmesan.
10. Spray topping with a little more cooking spray and bake for about 25 minutes. If desired, place under the broiler a few minutes to get breadcrumbs crisp. Be careful not to burn!

Variations & Tips

• If whole-wheat egg noodles are unavailable, you could use regular wide egg noodles or a different type of noodle such as penne or rotini.
• Use whatever mushrooms you like and are cheapest/on sale. Buying them loose (not in a package) is usually cheaper.
• To pack in more veggies or instead of using peas, consider adding diced broccoli, celery or carrots.
• If fresh are not available, you can use canned mushrooms and/or canned peas instead.
• Use fat free milk if that is what you normally drink at home.
• Instead of sharp cheddar, you can use whatever cheese you have on hand.
• You can use canned salmon or chicken instead of tuna.

Nutrition Facts

YIELD: 6 servings

Calories: 334 per serving, Carbohydrates: 36g, Fiber: 3.1g, Sugar: 6g (0g added sugar), Protein: 24g, Fat: 11g, Saturated fat: 4.3g, Cholesterol: 67mg, Sodium: 572mg

SOURCE: adapted from SkinnyTaste.com

Watch the cooking demo video below for extra tips and guidance!