HEALTHY TUNA NOODLE CASSEROLE RECIPES

Name: We Lightened up the Classic Tuna Noodle Casserole
Total time: 55 min
Yield: Serves 6 (serving size: 2 cups)
Ingredients: 12 ounces uncooked whole-wheat egg noodles; 1 tablespoon canola oil; 8 ounces cremini mushrooms, chopped; 1 cup chopped yellow onion; 1 tablespoon minced garlic; 1 tablespoon chopped fresh thyme leaves; 2 tablespoons unsalted butter; 3 tablespoons all-purpose flour; 2 cups unsalted chicken stock; 2 1/2 cups 2% reduced-fat milk; 1 tablespoon tomato paste; 2 teaspoons Dijon mustard; 2 teaspoons lemon zest plus 1 1/2 tablespoons fresh lemon juice; 1 1/4 teaspoons kosher salt; 1/2 teaspoon freshly ground black pepper; 3 (4-oz.) cans unsalted albacore tuna in water, drained; 2 tablespoons chopped fresh dill, plus more for garnish; Cooking spray; 2 ounces sharp cheddar cheese, shredded (about 1/2 cup)

HEALTHIER TUNA NOODLE CASSEROLE RECIPE | COOKING LIGHT

Healthier Tuna Noodle Casserole Recipe | Cooking Light image

A comfort-filled classic, the traditional dish features a cast of hefty characters—cream, cheese, and noodles—and delivers nearly 700 calories and a day’s worth of sat fat with just one helping. In an attempt to introduce fresher ingredients while staying true to the classic, we start by bolstering the filling with meaty mushrooms, lots of aromatics, and herbs. Tomato paste adds a tangy counterpoint to the creamy, noodle-coating sauce, while Dijon mustard and lemon zest add zing. Canned tuna is a pantry staple that takes center stage in our remake (with just as many beneficial omega-3s as fresh). In lieu of a breadcrumb or potato chip topper, we use fresh dill and sharp cheddar to round out this dinner with bright flavor and cheesy goodness for less sodium.

Provided by Jamie Vespa, MS, RD

Total Time 55 minutes

Yield Serves 6 (serving size: 2 cups)

Number Of Ingredients 19

Ingredients

12 ounces uncooked whole-wheat egg noodles
1 tablespoon canola oil
8 ounces cremini mushrooms, chopped
1 cup chopped yellow onion
1 tablespoon minced garlic
1 tablespoon chopped fresh thyme leaves
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
2 cups unsalted chicken stock
2 1/2 cups 2% reduced-fat milk
1 tablespoon tomato paste
2 teaspoons Dijon mustard
2 teaspoons lemon zest plus 1 1/2 tablespoons fresh lemon juice
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
3 (4-oz.) cans unsalted albacore tuna in water, drained
2 tablespoons chopped fresh dill, plus more for garnish
Cooking spray
2 ounces sharp cheddar cheese, shredded (about 1/2 cup)

Steps:

Preheat oven to 375°F. Cook noodles according to package instructions until very al dente, omitting salt and fat. Drain and transfer to a large bowl. Heat oil in a large high-sided skillet over medium. Add mushrooms; cook until softened, about 4 minutes. Add onion and garlic; cook until tender, about 4 more minutes. Add thyme; cook until fragrant, about 1 minute, stirring constantly. Add butter; stir to melt. Whisk in flour; cook until roux is golden, about 1 minute. Whisking constantly, add stock; bring to a boil. Reduce to a simmer; whisk in milk, tomato paste, mustard, lemon zest and juice, salt, and pepper. Return to a simmer; simmer 2 to 3 minutes. Pour mixture into bowl with noodles. Stir in tuna and dill. Coat a 13- x 9-inch baking dish with cooking spray. Transfer tuna mixture to baking dish; top with cheese. Bake at 375°F until bubbly and cheese is melted, about 15 minutes. Let stand at room temperature 5 to 10 minutes. Garnish with dill.

Nutrition Facts : Calories 439, CarbohydrateContent 55 g, FatContent 13 g, FiberContent 7 g, ProteinContent 30 g, SaturatedFatContent 6 g, SodiumContent 640 mg, SugarContent 9 g, UnsaturatedFatContent 5 g

HEALTHIER TUNA NOODLE CASSEROLE | ALLRECIPES

Healthier Tuna Noodle Casserole | Allrecipes image

Opting for low-fat Alfredo sauce and sour cream lightens up this weeknight-friendly tuna casserole that packs plenty of veggies alongside whole wheat pasta, keeping it hearty enough to take to your next potluck. Garnish with fresh dill.

Provided by Juliana Hale

Categories Seafood Fish Tuna

Total Time 1 hours 10 minutes

Prep Time 20 minutes

Cook Time 50 minutes

Yield 1 2-quart casserole

Number Of Ingredients 16

Ingredients

cooking spray
2 cups whole-grain bow-tie pasta
1 teaspoon olive oil
2 cups sliced cremini mushrooms
½ cup chopped onion
? cup chopped celery
? cup chopped red bell pepper
? cup chopped carrot
1?½ cups light Alfredo sauce (such as Classico® Light Creamy Alfredo)
½ cup light sour cream
¼ cup grated Parmesan cheese
2 teaspoons snipped fresh dill
¼ teaspoon ground black pepper
1 (5 ounce) can solid white tuna (water pack), drained and broken into chunks
? cup whole wheat panko bread crumbs
4 wedges lemon wedges

Steps:

Preheat the oven to 375 degrees F (190 degrees C). Coat a 2-quart baking dish with nonstick spray.
Bring a large pot of lightly salted water to a boil. Cook bow-tie pasta at a boil, stirring occasionally, until tender yet firm to the bite, about 12 minutes. Drain and set aside.
Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms, onion, celery, bell pepper, and carrot; cook until vegetables are tender, about 8 minutes.
Whisk together Alfredo sauce, sour cream, 2 tablespoons Parmesan, dill, and black pepper in a large bowl. Stir in cooked pasta, vegetables, and tuna until combined. Transfer to the prepared dish. In a small bowl, stir together panko and remaining 2 tablespoons Parmesan; sprinkle over casserole. Lightly coat with nonstick spray.
Bake in the preheated oven, uncovered, until browned and bubbly, about 25 minutes. Serve with lemon wedges.

Nutrition Facts : Calories 543.7 calories, CarbohydrateContent 62.4 g, CholesterolContent 72 mg, FatContent 21.6 g, FiberContent 8.9 g, ProteinContent 28.3 g, SaturatedFatContent 12.8 g, SodiumContent 1066.2 mg, SugarContent 9.4 g

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