Skillet Tuna Noodle Casserole

Skillet Tuna Noodle Casserole

Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk, which means high fat and sodium. We remedy this by making our own creamy mushroom sauce with nonfat milk thickened with a bit of flour. Look for whole-wheat egg noodles—they have more fiber than regular egg noodles (but this dish will work well and taste great with either).

From EatingWell: March/April 2008
Yield: 6 servings, about 1 1/3 cups each
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  1. 8 ounces whole-wheat egg noodles
  2. 1 tablespoon extra-virgin olive oil
  3. 1 medium onion, finely chopped
  4. 8 ounces mushrooms, sliced
  5. 1/2 teaspoon salt
  6. 1/2 cup dry white wine
  7. 6 tablespoons all-purpose flour
  8. 3 cups nonfat milk
  9. 1/2 teaspoon freshly ground pepper
  10. 12 ounces canned chunk light tuna drained (see Note)
  11. 1 cup frozen peas, thawed
  12. 1 cup finely grated Parmesan cheese, divided
  13. 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip)

Preparation

  1. 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.
  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, 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.
  4. Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

Tips & Notes

Nutrition

Nutrition Per Serving: 406 calories; 8 g fat (3 g sat, 3 g mono); 53 mg cholesterol; 47 g carbohydrates; 32 g protein; 5 g fiber; 684 mg sodium; 593 mg potassium.

Nutrition Bonus: Calcium (30% daily value), Potassium (17% dv), Iron, Vitamin A & Vitamin C (15% dv), good source of omega-3s.

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 nonfat milk, 3 lean meat