A New, Delicious, Nutritious Tuna Casserole

Tuna casserole is made with basic ingredients: canned mushroom soup, noodles, and tuna fish. Americans love tuna casserole. If you search the Internet and you will find more than 818,000 listings. The recipe has changed over the years. Some cooks add cheddar cheese to the casserole. Others top it with French fried onions or crushed potato chips.

According to Wikipedia, "Tuna casserole is remarkable in that it can be prepared using no fresh ingredients whatsoever." Tuna casserole was a staple in my childhood years and, while I still like it, I would like it more if it contained some veggies. So I changed the basic recipe. What changes did I make?

Wheat Bread

I used Smart Taste (name trademarked) rotini for one thing. This white pasta has added fiber and calcium equal to an eight-ounce glass of milk. Instead of canned soup I made my own cream sauce with fat-free milk. I added freshly-grated Parmesan cheese to the sauce. For a nutrition boost I added leftover fresh green beans and mushrooms. Finally, I topped the casserole with Panko (Japanese ) wheat bread crumbs.

The result was just what I wanted -- tasty, healthier comfort food. We had the casserole along with a salad made with leaf lettuce, halved red grapes, chunks of cantaloupe, homemade onion dressing, and bread sticks. You may substitute fresh asparagus or peas for the green beans. Craving comfort food? Make this recipe today.

INGREDIENTS

2 cups cooked Smart Taste rotini pasta

1 tablespoon butter

1 tablespoon extra light olive oil

6 tablespoons gravy flour

3 cups fat-free milk

1/2 teaspoon low sodium salt (may be omitted)

1/8 teaspoon garlic powder

lemon pepper to taste

2 cups freshly-grated Parmesan cheese

1 cup cooked fresh green beans, cut into 1-inch pieces

1/2 cup cooked fresh mushrooms, sliced

1 7-ounce jar roasted red peppers

7.06-ounce envelope of chunk light tuna in water (no draining necessary)

1/2 cup Panko wheat bread crumbs

1 tablespoon extra light olive oil

METHOD

Grate Parmesan cheese on waxed paper. Remove some red peppers from the jar, pat dry with paper towels, and chop until you have half a cup. Cook rotini in water until it is al dente (still a bit firm). Rinse rotini with cold water, drain, and place in a batter bowl.

Melt butter and olive oil in large saucepan. Add gravy flour and cook for half a minute. Slowly add milk, whisking constantly, and cook until mixture comes to a boil and thickens. Add seasonings to sauce. Take pan off the heat and whisk in Parmesan cheese. Pour sauce over cooked rotini. Fold in green beans, mushrooms, chopped red peppers, and tuna fish.

Coat a casserole pan with non-stick spray. Pour casserole ingredients into pan. Stir wheat bread crumbs and extra light olive oil in a cup. Sprinkle crumbs evenly over casserole. Bake in 350 degree oven for 40-45 minutes. Makes 6 servings.

A New, Delicious, Nutritious Tuna Casserole

Copyright 2008 by Harriet Hodgson

http://www.harriethodgson.com

Harriet Hodgson has been an independent journalist for 30 years. Before she became a health writer she was a food writer for a local magazine. She is a member of the Association of Health Care Journalists and the Association for Death Education and Counseling. Her 24th book, "Smiling Through Your Tears: Anticipating Grief," written with Lois Krahn, MD, is available from http://www.amazon.com

Centering Corporation in Omaha, Nebraska, North America's oldest and largest grief resource center, is publishing her 26th book, "Writing to Recover: The Journey from Loss & Grief to a New Life." The book is slated for September release.

Please visit Harriet's Web site and learn more about his busy author and grandmother.

Recommend : anolon advanced bronze 10 piece cookware set kitchenaid gourmet essentials 2 quart tea kettle kitchenaid gourmet essentials 12 piece