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Skillet Tuna Noodle Casserole



Skillet Tuna Noodle Casserole
Total Preparation Time: less than 15 minutes Number of Servings: 6
Actual Cooking Time:45 minutes Source: EatingWell
Food Groups: Grains, Meat & Beans, Milk & Milk Products, Vegetables
Main Ingredient: Fish & Shellfish
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium, Good Source of Fiber
Special Features: Kids Can Help Make It , Kids Love It, Make Ahead

Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk. In this recipe, we make our own creamy mushroom sauce with fat-free 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).

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 fat-free milk
1/2 teaspoon freshly ground Pepper
12 ounces canned chunk light Tuna drained (see Note)
1 cup frozen Peas, thawed
1 cup finely grated Parmesan cheese, divided
1/2 cup coarse dry whole-wheat Breadcrumbs (see Tip)

Preparation:

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


Nutrient Information
Calories: 406
Total Fat: 8 g
Saturated Fat: 3 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 684 mg
Carbohydrates: 47 g
Protein: 32 g
Fiber: 5 g
Vitamin A: 15%
Vitamin C: 15%
Calcium: 300 mg
Iron:

Cook's Notes:

Make Ahead Tip: Prepare through Step 3, spoon into an 8-inch-square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese (Step 4) and bake, covered, at 350°F for 50 minutes. Uncover and cook until browned and bubbly, about 15 minutes more.

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs, or use prepared coarse dry breadcrumbs. We like Ian's brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.

Reduce the sodium in this dish by adding less salt.