Post by JJ Judkins on Feb 23, 2011 11:20:59 GMT -6
Skillet Tuna Noodle Casserole
serves 6
Ingredients
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, drained
1 cup frozen peas, thawed
1 cup finely shredded Parmesan cheese, divided
1/2 cup coarse dry whole-wheat breadcrumbs
Preparation
1. Bring a large pot of water to a boil. Cook noodles until just tender, about 6-8 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, about 4-5 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, about 3-4 minutes.
Nutrition Facts
Per serving:
406 calories
8 g fat (3 g sat, 0 g mono)
53 mg cholesterol
47 g carbohydrates
32 g protein
5 g fiber
684 mg sodium
593 g potassium
Nutrition Bonus: calcium (30% Daily Value), potassium (17% DV), iron, vitamin A & vitamin C (15% DV), good source of omega-3s
serves 6
Ingredients
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, drained
1 cup frozen peas, thawed
1 cup finely shredded Parmesan cheese, divided
1/2 cup coarse dry whole-wheat breadcrumbs
Preparation
1. Bring a large pot of water to a boil. Cook noodles until just tender, about 6-8 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, about 4-5 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, about 3-4 minutes.
Nutrition Facts
Per serving:
406 calories
8 g fat (3 g sat, 0 g mono)
53 mg cholesterol
47 g carbohydrates
32 g protein
5 g fiber
684 mg sodium
593 g potassium
Nutrition Bonus: calcium (30% Daily Value), potassium (17% DV), iron, vitamin A & vitamin C (15% DV), good source of omega-3s