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.

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Bread, Anyone?

I have always been a big fan of breads. Yes, that I can last a whole week just by eating bread alone. I always find myself amazed and mesmerized going inside a bakery or a café with breads displayed on the shelves. I don't know what is with breads that gives out such fulfilling feeling. Serve it with peanut butter and jam, or tossing ham with lettuce, tomatoes and cheese, or just plainly spreading butter, toasted or not, I will take it. May it be white, brown, wholemeal, whole grain, stuffed or plain.

Bread is considered to be the oldest prepared food, dating back a few centuries ago. Flour, water, sugar, yeast, salt, eggs and milk are the most common ingredients. Keeping your breads properly is essential to maintain its freshness. A stale bread is not appetizing to see nor to taste. To make it last longer, breads can be kept in a breadbox, or wrap it with a wax paper and put it inside the refrigerator. Another thing that you should avoid when storing breads is to keep it away from items with strong smell such as onion, detergent, soap, etc. as these may affect the bread's taste and aroma.

The health benefits of breads? It is a good source of iron, vitamins, calcium and protein. The high fiber content in the whole wheat varieties aids the digestion process. It is said to decrease the gastrointestinal tracts by keeping your digestive system on track. It can also be of great benefit to your heart, with studies showing that it can lower down cholesterol and can regulate pressure and glucose levels.

I do not have the # 1 on the list for my most favorite kind, with so many tasty bread recipes and variations available today. I always get baffled on what to take home, though I personally love the French, Italian and Japanese breads.

Trent Vaughn writes various consumer articles on a number of topics. Check out his panini maker blog where he reviews the latest products, including the cuisinart griddler.

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Artisan Whole-Wheat Bread Vs Enriched White Bread

Maybe getting a white bread is easier because all you have to do is drive towards the grocery store, grab it, and pay for it. It is totally easier compared to baking your own bread that takes up time and effort.

But you should know that the latter is much more satisfying. It will not only give you a sense of accomplishment by making something, it will also satisfy your need for better nutrition. You will know most of their differences by looking through their ingredients:

Wheat Bread

White Bread Ingredients: Enriched wheat flour [flour, barley malt, ferrous sulfate (iron), B vitamins (niacin, thiamine mononitrate (B1), riboflavin (B2), folic acid)], water, high-fructose corn syrup, butter. Contains 2% or less of: salt, whey, partially hydrogenated soybean and cottonseed oil, yeast, soy flour, wheat gluten, ethoxylated mono and diglycerides, mono and diglycerides, calcium sulfate, nonfat milk, soy fiber, natural and artificial flavors, dicalcium phosphate, ammonium phosphate, dough conditioners (sodium stearoyl lactylate, alpha amylase, calcium iodate, calcium dioxide), datem, monocalcium phosphate, cellulose gum, guar gum, yeast nutrient (ammonium sulfate), calcium carbonate, enzymes, vinegar, calcium propionate (to retain freshness).

1 slice: Calories: 80; Total Fat: 1 g; Protein: 2 g; Total Carbohydrate: 14 g; Fiber: 0 g; Sodium: 200 mg.

Artisan Whole-Wheat Bread Ingredients: Organic whole wheat flour, water, honey, wheat gluten, pressed canola oil, sea salt, yeast, ascorbic acid.

1 slice: Calories: 101; Total Fat: 0.8 g; Protein: 5.4 g; Total Carbohydrate: 21.8 g; Fiber: 3.3 g; Sodium: 138.1 mg.

The above ingredients will yield you almost the same looking bread, but they differ a lot in composition. An Artisan bread is composed of only five simple ingredients but it will still give you the nutrients you need. There are also a lot of ways to add nutrients in your baking since herbs, nuts, and cheese can be easily poured in.

Your body will appreciate the simplest one that gives the same good nutrition. Not only that, you will enjoy the baking process too.

Artisan Whole-Wheat Bread Vs Enriched White Bread

If you want to learn more about baking and ingredients, check out my website: http://artisanbreadfiveminutesaday.org/

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