Lunch: Modern Tuna Noodle Casserole

This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.

This recipe includes superfoods such as:

Tuna, Spinach

Health benefits of Modern 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. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

cooking spray
12 oz whole grain penne or farfalle pasta
1 Tbsp olive oil
8 oz sliced mushrooms
1 small onion, diced (about ¾ cup)
5 oz baby spinach
1/2 tsp no-salt all-purpose seasoning (such as Spike)
3 Tbsp flour
2 cups skim milk
1/2 tsp salt
1/4 tsp ground black pepper
5 oz tuna packed in water, drained
1/2 cup shredded parmesan cheese

Instructions

Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Set aside.
Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).
While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.
Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.
In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.
Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.
Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein

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