Light Tuna ‘n’ Noodle Casserole

 

serves: 6 – size: 1/6th – points+: 8 – smart points: 8 – calories: 310 – carbs: 32g – fat: 7g 

Ingredients

  • 6 oz no- yolk noodles
  • 1 tbsp margarine
  • 1 medium onion, minced fine
  • 3 tbsp flour
  • 1 1/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 10 oz sliced crimini mushrooms
  • 1 cup frozen peas, thawed
  • 2 (5oz) cans tuna in water, drained 
  • 4 oz 50 % reduced fat sharp cheddar
  • cooking spray
  • 2 tbsp parmesan cheese
  • 2 tbsp whole wheat seasoned breadcrumbs

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Directions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside. 
  2. Melt the margarine in a large skillet. Add onions and cook on medium heat until soft, about 5 min. Add the flour and a dash of salt and pepper, cooking an additional 2-3 min on medium low heat.
  3. Preheat oven to 375F. Lightly spray 9x 12 casserole with cooking spray.
  4. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds, then add the milk and bring to a boil. When boiling, add mushrooms and peas and simmer on medium, mixing occasionally until it thickens (about 7-9 min) Add drained tuna, stirring another min.
  5. Remove from heat and add 1 cup cheddar and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated. Pour into casserole and top with parmesan and breadcrumbs. Spray a little more cooking spray and top and bake for about 25 min. Place under the broiler a few min to get the crumbs crisp.

Light Tuna ‘n’ Noodle Casserole

Ingredients

  • 6 oz no- yolk noodles
  • 1 tbsp margarine
  • 1 medium onion, minced fine
  • 3 tbsp flour
  • 1 1/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 10 oz sliced crimini mushrooms
  • 1 cup frozen peas, thawed
  • 2 (5oz) cans tuna in water, drained
  • 4 oz 50 % reduced fat sharp cheddar
  • cooking spray
  • 2 tbsp parmesan cheese
  • 2 tbsp whole wheat seasoned breadcrumbs

Instructions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside.
  2. Melt the margarine in a large skillet. Add onions and cook on medium heat until soft, about 5 min. Add the flour and a dash of salt and pepper, cooking an additional 2-3 min on medium low heat.
  3. Preheat oven to 375F. Lightly spray 9x 12 casserole with cooking spray.
  4. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds, then add the milk and bring to a boil. When boiling, add mushrooms and peas and simmer on medium, mixing occasionally until it thickens (about 7-9 min) Add drained tuna, stirring another min.
  5. Remove from heat and add 1 cup cheddar and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated. Pour into casserole and top with parmesan and breadcrumbs. Spray a little more cooking spray and top and bake for about 25 min. Place under the broiler a few min to get the crumbs crisp.
http://revampfitness.com/light-tuna-n-noodle-casserole/

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