Authors: ivillage Food
Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole is made with a from-scratch 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).
8 ounces whole-wheat egg noodles 3 cups nonfat milk
1 tablespoon extra-virgin olive oil 1/2 teaspoon freshly ground pepper
1 medium onion, finely chopped 12 ounces canned chunk light tuna (see Tip), drained
8 ounces mushrooms, sliced 1 cup frozen peas, thawed
1/2 teaspoon salt 1 cup finely grated Parmesan cheese, divided
1/2 cup dry white wine 1/2 cup coarse dry whole-wheat breadcrumbs, (see Tip)
6 tablespoons all-purpose flour
Prep: 40 min Total: 45 min
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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: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe.
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.
Saturated Fat:3 g
Monounsaturated Fat:3 g
Exchanges:2 1/2 starch, 1/2 nonfat milk, 3 lean meat
Calcium (30% daily value), Potassium (17% dv), Iron, Vitamin A & Vitamin C (15% dv), good source of omega-3s.