Dinner: Tuna Noodle Casserole

Recipe by Bruce Weinstein and Mark Scarbrough One glance at this tuna noodle casserole as it comes out of the oven, golden and bubbly, and your family will be sold. Although the recipe calls for egg noodles, you can use any short pasta to make this dish.

This recipe includes superfoods such as:

Tuna

Health benefits of Tuna Noodle Casserole

Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.

Ingredients

8 ounces wide egg noodles
2 tablespoons olive oil
1/2 cup chopped yellow onion
1/3 cup chopped carrot
2 tablespoons all-purpose flour
2 3/4 cups fat-free milk
1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened
2 tablespoons Dijon mustard
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup frozen peas, thawed
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese, divided
2 (5-ounce) cans albacore tuna in water, drained and flaked
Cooking spray

Instructions

Preheat broiler.
Cook noodles according to package directions, omitting salt and fat. Drain. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion and carrot; cook 6 minutes or until carrot is almost tender, stirring occasionally. Sprinkle with flour; cook 1 minute, stirring constantly. Gradually stir in milk; cook 5 minutes, stirring constantly with a whisk until slightly thick. Stir in cream cheese, mustard, salt, and pepper; cook 2 minutes, stirring constantly.
Remove pan from heat. Stir in noodles, peas, 1/4 cup Parmigiano-Reggiano cheese, and tuna. Spoon mixture into a shallow broiler-safe 2-quart baking dish coated with cooking spray; top with remaining 1/4 cup Parmigiano-Reggiano cheese. Broil 3 minutes or until golden and bubbly. Let stand 5 minutes before serving.

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