I needed some comfort food the other day and thought I’d experiment with a casserole. While much healthier than most versions, what I came up with still warmed me up and brought me the comfort I needed 🙂
Comforting Tuna Noodle Casserole
Makes 8 servings. Requires about 45 minutes from start to finish
3 cups Whole wheat egg noodles
6 cups “No yolks” egg noodles (or white egg noodles)
2 cups Broccoli pieces
8 oz sliced mushrooms
1 can Reduced fat or “heart healthy” cream of mushroom soup
1 cup Plain, non-fat Greek yogurt
½ cup Fat-free shredded cheddar cheese
2 cans Tuna, packed in water (8 oz)
1 tsp Garlic powder
2 tsp Black pepper
2 tsp Onion powder
1. Cook noodles in the same pot over the stove according to directions
2. Preheat oven to 350°F
3. Meanwhile, finely chop the broccoli and steam in a pan over the stove until soft, then add the sliced mushrooms and cover for 2-3 minutes (may need to add 2-3 Tbsp of water to keep vegetables from sticking)
3. Once the noodles are done, drain, and return to same pot
4. Add the remaining ingredients to the noodles and stir until well combined
5. Grease a 9 x 13” baking dish and pour in casserole contents
6. Cover and bake about 25-30 minutes.
*Can easily substitute chicken for the tuna
*For a little crunch, layer the top of the casserole with some crushed cornflakes before baking.
Nutrition Facts: ~1 1/2 cup serving or 1/8 of recipe: 240 calories, 2 grams of fat (0 grams of saturated fat), 510 mg of sodium, 37 grams of carbohydrate (2 1/2 carb choices), 3.5 grams of fiber, 3 grams of sugar, 21 grams of protein.
I love using Greek yogurt in recipes. It is very versatile, often substituting easily for milk or sour cream, yet it is packed with protein. Plus, the fat free version contains none of the saturated fat found in most dairy products.
I also find that finely minced vegetables can be added to so many recipes to increase provision of vitamins/minerals and fiber, without even being very noticeable. Broccoli has a strong flavor, yet I hardly could tell I was getting about 1/4 cup of this vegetable per serving of the casserole. Why not?