Tuna Casserole

This is a surprisingly lowfat 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!]

Total Time:
1 hr
Prep:
15 min
Cook:
45 min

Yield:
6 servings, serving size, 2 1/2 cups

Ingredients
  • 5 slices whole-wheat bread, crusts included
  • 1 tablespoon canola oil
  • 1 small onion, chopped (about 1 cup)
  • 1 large stalk celery, finely diced (about 1/2 cup)
  • 1 (10-ounce) box white mushroom, stemmed and chopped (about 2 1/2 cups)
  • 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
  • 1 (10-ounce) box frozen peas, thawed
  • 4 (6-ounce) cans chunk light tuna in water, drained
Directions

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


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3.5 46
I could eat this everyday. item not reviewed by moderator and published
Ellie Krieger is an artist with healthy food. What a calorie and fat difference from the other recipes with great flavor. We did add one T. of butter and a small amount of panko bread crumbs and Parmesan on top instead of the bread crumbs. item not reviewed by moderator and published
I made this recipe based on the reviews (thanks!) and it turned out great (my 5 and 7 year old boys asked for seconds), so I'm giving it 4 stars -- OK base (3 stars) that can be made a winner. My modifications: Added 2 Tablespoons chopped garlic (from a jar, so it's milder) during the onion phase, along with hot pepper flakes through a grinding mill (about 20 turns). I salted the water somewhat for the noodles, and instead of adding salt & pepper in the recipe, used Lemon & Pepper salt, and white pepper. I added a bit of parmesan to the bread crumbs (used fewer slices). It turned out very well. item not reviewed by moderator and published
The recpie as is would only recieve 3 stars. I used some ideas from others' reviews and made it modified from the start. So what I did: added more salt, two table spoons or so of worstishire sauce, about a table spoon of dijon mustard and I have a chipoltle pepper blend spice grinder that I kept adding and tasting until it was to our liking of heat. I also halfed the tuna amount. I also used whole milk which isn't "healthy" I guess, but I use milk and fat so rarely in my cooking anyway it didn't matter much to me. Lastly, I put a thin layer of grated parmesan cheese on top before the bread crumbs, used less than half the bread crumb to create a thin layer of crispiness, and grated another thin layer of parmesan cheese on top of that. I baked it at only 400 for 20 mins. This a good healthified version of a familiar classic I was craving. So, if you're brave enough to modify to your own taste, don't dismiss this one entirely! item not reviewed by moderator and published
I loved this recipe. All recipes should be so that you can add what you want. I also made it gluten free by using GF pasta and flour. I added some humus that I had left over in the fridge which made it really creamy. item not reviewed by moderator and published
The recipe is pretty good, but yes, you definitely have to add more seasoning. As recommended by a few other people below, I added Curry Powder and Garlic and it came out pretty good. item not reviewed by moderator and published
Blaw, needs more seasonings, and the bread crusts needs flavoring added. item not reviewed by moderator and published
Not a fan of this one. VERY bland, even though I added lots of spices. Adding lots of sharp cheddar would probably help. item not reviewed by moderator and published
I made the recipe as written, and it definitely lacks flavor and seasoning. The only flavor is tuna. It's overwhelming. I don't think I will make it again, but if I did I would use half the tuna and add lots of herbs and spices. item not reviewed by moderator and published
Seems good, willing to try it, however it could be made simpler for a faster meal preparation time. item not reviewed by moderator and published

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