Tuna Noodle Casserole: Recipe

By Tania Reuben

Tuna Casserole is a staple in many American kitchens. Comfort food.
Lil’ Diva hasn’t met a noodle she doesn’t like, so this mama has had to master the art of making some American favorites just a little healthier.
We use lots of vegetables, less cheese, whole wheat noodles and flax meal in the topping to increase the nutrients in this staple recipe.

See if this one works for your family!

Ingredients

3 Cups of Diced Mixed Vegetables
1-2 6 oz Cans of Tuna

1-2 Teaspoons of Grapeseed Oil
1 Teaspoons of Italian Seasonings
1 Cup Vegetable Broth
1 Cup of Milk
2 1/2 Tablespoons Whole Wheat Flour
1/2 Teaspoon Paprika
1 Teaspoon of Onion Powder
3/4 Cup of Frozen Peas
1/2 Cup of Spinach
1/4 Cup of grated Sharp Cheddar

Topping
1/4 Cup whole wheat bread crumbs
1/2 Tablespoon of flax meal
1/2 Teaspoon of salt
1/4 Cup of Parmesan
1/4 Teaspoon of pepper

1 lb Whole Wheat Spiral Noodles

Boil Water – Cook Noodles. Set aside.

Saute Mixed Vegetables in grapeseed oil until the vegetables are soft, add seasonings. Mix in flour. Add broth and allow to simmer and thicken. Add tuna, peas and spinach until they are cooked. Pour in the milk. Once warmed add the Cheddar.

Set oven to broil.

Combine all the topping ingredients.

Put the noodles in a casserole dish, combine with the sauce. Cover casserole with topping. Set under broiler until the topping is toasted.