Healthy Tuna Noodle Casserole Recipe for a Nutritious and Delicious Meal
Tuna noodle casserole is a classic comfort food dish that many of us love to indulge in. Unfortunately, with its heavy use of cream, butter, and refined carbohydrates, traditional tuna noodle casserole can leave us feeling lethargic and bloated. If you’re looking for a healthier and more nutritious take on this classic dish, then you’ve come to the right place! Follow this recipe for an easy, healthy, and flavorful tuna noodle casserole that doesn’t compromise on taste or nutrition.
– 1 lb whole grain pasta (we used fusilli, but any short noodle shape works)
– 2 cans of tuna, drained
– 2 cups of chopped broccoli
– 1 cup of chopped carrots
– 1 cup of chopped onion
– 1 cup of chopped mushrooms
– 2 cloves of garlic, minced
– 2 tbsp of olive oil
– 2 tbsp of whole wheat flour
– 2 cups of unsweetened almond milk
– 1 tsp of dried oregano
– 1 tsp of dried thyme
– Salt and pepper, to taste
1. Preheat your oven to 375°F.
2. Cook your pasta according to package instructions, and set aside.
3. In a large pan, heat your olive oil over medium heat. Add your garlic and onions, and sauté until translucent.
4. Add your mushrooms, broccoli, and carrots, and cook until the vegetables are tender.
5. Sprinkle the flour over the pan, and stir to combine. Cook for 1-2 minutes until the flour is lightly browned.
6. Add the almond milk, oregano, thyme, salt, and pepper. Whisk the mixture well and simmer for 2-3 minutes until the sauce has thickened.
7. Add the drained tuna and cooked pasta to the pan. Stir well to combine.
8. Transfer the mixture to a baking dish, and bake in the oven for 20-25 minutes, until the casserole is bubbly and lightly browned on top.
9. Let the casserole cool for a few minutes before serving.
Nutritional information per serving (serves 6):
Total fat: 10 g
Saturated fat: 2 g
Cholesterol: 20 mg
Sodium: 545 mg
Total carbohydrate: 53 g
Dietary fiber: 9 g
Sugar: 5 g
Protein: 25 g
This healthy tuna noodle casserole is packed with protein, fiber, vitamins, and minerals, making it a well-rounded meal that will keep you full and satisfied. The use of whole grain pasta, almond milk, and olive oil instead of cream and butter helps to keep the calorie and fat count low, without compromising on taste. Give this nutritious and delicious recipe a try, and watch it become a new favorite in your household!
– Tuna noodle casserole is a classic comfort food that can be unhealthy due to heavy use of cream, butter, and refined carbohydrates
– This recipe offers a healthier and more nutritious take on the classic dish, using whole grain pasta, almond milk, and olive oil
– Nutritious ingredients such as broccoli, carrots, mushrooms, and tuna make this casserole a well-rounded meal
– The recipe is easy to follow and yields a delicious and satisfying meal with a lower calorie and fat count compared to traditional tuna noodle casserole
– With only 385 calories per serving, this casserole is a great option for those looking to indulge in comfort food without sacrificing their health goals.