photo credit: pinch my salt
Good, healthy casserole recipes are not always easy to find, but this new spin on a traditional Tuna Noodle Casserole Recipe lets you enjoy the benefit of making a quick and easy meal, while still providing a healthy, low calorie dinner. By making a few substitutions, this Tuna Noodle Casserole maintains it’s delicious flavor, and creamy, cheesy texture, but with a lot less fat and calories, thus making it lower in WW Points. Each nicely sized serving is just 9 Points, and is loaded with fiber and protein. Good served alone or with some low PointsPlus side dishes, this casserole recipe makes a GREAT meal for any Weight Watcher!
Tuna Noodle Casserole Recipe
– 8 ounces whole-wheat egg noodles
– 2 5oz cans chunk light tuna, drained
– 3/4 frozen peas, thawed
– 8 ounces mushrooms, sliced
– 1 cup asparagus, chopped
– 1 medium onion, finely chopped
– 1/2 cup dry white wine
– 5 tablespoons all-purpose flour
– 2 1/2 cups fat free milk
– 1/2 cup finely grated Parmesan cheese
– 1/3 cup reduced fat cheddar cheese, shredded
– 1/2 cup Fiber One breadcrumb mixture
– 1 tsp extra-virgin olive oil
– 1/2 teaspoon salt
– 1/2 teaspoon freshly ground pepper
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.
Position rack in upper third of oven and preheat broiler.
Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, asparagus, 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.
Sprinkle the casserole with Fiber One breadcrumbs and the cheddar cheese. Broil until bubbly and lightly browned on top, 3 to 4 minutes.
Entire recipe makes 6 servings
Serving size is 1 ½ cups
Each serving = 9 Points
PER SERVING: 280 calories; 6g fat; 45g carbohydrates; 30g protein; 6g fiber