Chris is a big casserole fan. That was until we discovered that he was allergic to MSG. Most casseroles ask for Campbell's Cream soup. All of those soups have MSG. So I went searching on
www.foodnetwork.com to find a recipe that he could enjoy. I found a winner!
Tuna Casserole
~ Ellie Krieger ~
Serves 6 (2.5 cups per serving)
Directions:
This is a surprisingly low fat version of the classic tuna casserole you grew up with. You make your own creamy mixture, which replaces the high-fat condensed soup in the original version. Fresh bread crumbs toast right on top of the casserole
Ingredients:
5 slices whole-wheat bread, crusts included
I used Panko crumbs
1 tablespoon canola oil (I used olive oil)
1 small onion, chopped (about 1 cup)
1 large stalk celery, finely diced (about 1/2 cup)
Left out, Chris hates celery
1 (10-ounce) box white mushroom, stemmed and chopped (about 2 1/2 cups)
I used 8 oz. carton
1/4 cup all-purpose flour
3 cups 1 percent milk
1 cup low-sodium chicken broth or vegetable broth
3/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 pound whole-wheat fettuccine noodles, broken into thirds and cooked according to package directions
1 (10-ounce) box frozen chopped broccoli, thawed
left out, guess who doesn't like broccoli
1 (10-ounce) box frozen peas, thawed
left out
4 (6-ounce) cans chunk light tuna in water, drained
Preheat oven to 425 degrees F.
Place bread in food processor and pulse for 30 seconds into bread crumbs (makes about 2 1/2 to 3 cups crumbs).
Heat oil in a large skillet over medium heat. Add onions and cook, stirring, until onions are soft and translucent, 8 minutes. Add celery and cook, stirring, until just tender, 6 minutes. Add mushrooms and cook, stirring, until mushrooms release their water, 5 to 7 minutes. Add flour all at once and stir immediately and vigorously with a wooden spoon until flour is completely incorporated into vegetable mixture until there are no flour lumps. Add milk and broth, stir to combine and bring mixture to a boil, stirring frequently. Reduce heat to a vigorous simmer and cook, stirring, until liquid has thickened and reduced by about 1/2 cup, 7 to 8 minutes. Add salt and pepper and stir to combine. Combine cooked pasta, vegetable-liquid mixture, broccoli, peas and tuna and toss to incorporate. Pour into a 9 by 13-inch casserole. Top with bread crumbs. Bake for 25 minutes, or until crumbs are golden brown and toasted.
Per Serving:
Calories 500; Total Fat 7 g; (Sat Fat 1.5 g, Mono Fat 2 g, Poly Fat 1 g) ; Protein 49 g; Carb 56 g; Fiber 11 g; Cholesterol 75 mg; Sodium 990 mg
Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Folate, Vitamin K, Calcium, Copper, Iodine, Iron, Manganese, Phosphorus, Selenium
Good source of: Vitamin B6, Vitamin B12, Vitamin D, Pantothenic Acid, Magnesium, Potassium, Zinc
Fresh out of the oven!
Yum!