2

The half-eaten Tuna Noodle Casserole. I forgot to take a photo of it before we'd had our dinner!

Gosh! I wrote this blog AGES ago and decided that it needed a bit of tweaking and promptly forgot all about it! Since I haven’t done a food blog for a while, I thought now would be a good time to post it.

I found this really cool recipe on the Weight Watchers website for a meal I could make out of a few staples that I keep in the fridge and store-cupboard and a box of mushrooms. It does not sound like this combination of ingredients could amount to much, but trust me, this dish is delicious! I felt that the original version was a bit bland and it had too many carbs and not enough protein, so I made some modifications!

My recipe, which uses less pasta and more veggies and tuna than the original version, feeds 4 – 5  fairly hungry people, and is best served with a salad or steamed vegetables on the side.

One thing to note, if you are in a hurry you can choose not to precook the mushrooms. The dish still turns out very well. If you do this, the volume of the dish is bigger and the sauce is a lot wetter.

Leftovers keep for 2 days in the fridge and warm up beautifully in the microwave. When I make this we eat half for dinner one night and the rest, two nights later (it gets boring having it two nights running). I think it tastes better later on. Oh, another thing – you can prepare this in advance and keep it in the fridge until you’re ready to cook it. Make sure you let it sit at room temperature before cooking otherwise your dish might crack.

I suppose you could substitute the egg noodles with a wholewheat version. Use large, twisty noodles, as they blend well with the sauce and vegetables. Do not under any circumstance use the flat multi-colored egg noodles you get at Trader Joes – I did once and the result was not nice!

I tried this using additional vegetables (french beans and broccoli and green bell peppers) in this dish and it was edible, but not very nice. If you want to increase the amount of veggies in this meal, serve with a green salad or steamed vegetables ON THE SIDE!

I made this when my mother-in-law was visiting and she ate it with hot sauce. That got me thinking that if you want to add some heat to the dish, you could actually put the hot sauce directly in the sauce.

Ingredients:

6 oz uncooked wide or extra wide egg noodles (I tried it with thin, stright noodles and it just wasn’t as good)

12 oz or 2 cans salt water-packed tuna, drained

1 box white or crimini mushrooms sliced

1 cup frozen green peas, thawed (I thaw them by rinsing with warm water or putting them in the microwave for 30 seconds-1 minute.

8 oz light sour cream

1/4 cup fat free or reduced fat mayonnaise

3 tsp Dijon mustard

1/4 cup chopped fresh parsley

1/2 tsp ground black pepper

1/2 cup shredded reduced fat sharp cheddar (or another sharp cheese blend)

1 tsp mixed dried herbs (I use a store-bought blend or oregano)

1/2 tsp garlic powder or 1 tsp seasoning with garlic in it (I use a lovely Trader Joes seasoning called 21 Seasoning Salute)

An additional 1/2 tsp garlic powder

What you do:

1. Preheat oven to 400ºF

2. Cook noodles according to directions without additional salt or oil (usually you simmer in hot water for 9 minutes). Drain and rinse in cold water.

3. Put noodles in an oven proof casserole dish.

4. Sauté mushrooms in olive oil spray with a1/2tsp garlic powder and the mixed herbs and mix in with the noodles. You don’t need to precook the mushrooms, but I do because I love the flavor of browned mushrooms. If you are not precooking the mushrooms, just add the herbs and garlic to the sour cream and fold the raw mushrooms into the noodles.

5. Add the peas to the noodle and mushroom mix.

5. Mix sour cream, mayo, mustard, parsley and garlic or seasoning.

6. Add tuna to the sour cream mix and stir gently.

7. fold the sour cream mix into the noodle mix and make sure that everything is well combined.

8. Smooth out the top of the mixture and wipe rim of the dish with a damp paper towel (otherwise you get burned on casserole on the sides that are hard to clean off).

9. Top the noodle mixture with the grated cheese.

10. Bake for 20-30 minutes until the cheese is bubbly. I sometimes leave it in longer until the cheese browns a bit.

11. Serve!

The casserole - ready to bake!


2 comments to “Tuna Noodle Casserole (Low Fat) – My Way”

  1. Stephie

    Thanks for sharing the recipe and all the helpful tips! I added red bell pepper and topped it with panko breadcrumbs. I am just waiting for it to come out of the oven… smells delish!

  2. girl

    That sounds delicious! I will try it out myself! I’m all for bumping up the vegetable content of my recipes!


Trackbacks/Pingbacks


Leave a comment