Tuna Noodle Casserole With Skillet

Some tuna - known as Pea Wiggle , friendly tuna noodle casserole the family of canned soup and whole milk , which means high fat and sodium , is made ​​with . With a bit of flour thickened Nonfat milk to make your own creamy mushroom sauce treated by . Look for whole-wheat egg noodles fiber than regular egg noodles (but this dish work well with any taste would be great ) .

6 servings , about 1 1/ 3 cups each | Active Time : 40 minutes | Total time: 40 minutes
Ingredients

    8 ounces whole-wheat egg noodles
    1 tablespoon extra virgin olive oil
    Finely chopped 1 medium onion ,
    8 ounces mushrooms , sliced ​​the
    1 /2 teaspoon salt
    1 /2 cup dry white wine
    6 tablespoons all-purpose flour
    3 cups Nonfat milk
    1/ 2 teaspoon freshly ground black pepper
    12 ounces canned chunk light tuna, drained ( see note )
    1 cup frozen peas , thawed
    1 cup finely divided , Parmesan cheese grated the
    1 /2 cup coarse dry whole-wheat breadcrumbs, ( see Tip )

Preparation

    Bring a large pot of water to a boil . Just tender , 6 to 8 minutes or until cook noodles according to package directions . Drain and rinse.
    Preheat the oven broiler and position the rack in the upper third .
    Meanwhile , a large ovenproof skillet over medium-high heat, heat oil. Onion is soft but not browned about 5 minutes until the onion , mushrooms and salt and cook , stirring frequently for . Add wine , 4 to 5 minutes, cook until evaporated . Sprinkle flour over vegetables , stir to coat . Add milk and pepper and bring to a boil , constantly stirring. Until evenly incorporated, tuna , peas and 1 /2 cup Parmesan , stir in . Then , (PAN will be very full ) , stir in the noodles . Remove from heat .
    casserole with breadcrumbs and the remaining 1 /2 cup of Parmesan sprinkles . bubbly and lightly on top , 3 to 4 minutes until browned on Broil.

Nutrition

, 8 g fat , 3 G Sat , 3 G mono , 53 mg cholesterol , 47 G carbohydrate , 32 G PROTEIN , 5 G fiber, 684 mg sodium , 593 mg potassium , 406 Calories per serving

3 carbohydrate servings

Exchanges: 2 1 /2 starch , 1/2 Nonfat Milk , 3 lean meat
Tips & Notes

    , An 8 -inch square glass baking dish Step 3 , using a spoon to prepare and refrigerate , covered with foil for 1 day ahead: Make tip . breadcrumbs and cheese in 350A ° F for 50 minutes (step 4) and bake , covered , sprinkle with . Uncover more than about 15 minutes , until bubbly and browned and cook .

    Note : Small Skipjack or Chunk light tuna , which comes from yellowfin , albacore canned white tuna has less mercury . 12 ounces of canned light tuna is considered safe , the FDA / EPA women who are or may become pregnant , nursing mothers and young children, no more than 6 ounces of albacore a week consume advises .
    Tip: To make fresh breadcrumbs , trim crusts from whole-wheat bread . Coarse crumbs form pieces and process in a food processor until the bread tears. A slice of bread, about 1 /2 cup fresh crumbs makes . For dry breadcrumbs , spread on a baking sheet and crispy with fresh crumbs , bake at 250 ° F for about 15 minutes . A slice of fresh bread, about 1 /3 cup dry crumbs makes . Or prepared using coarse dry breadcrumbs . We have Ian's brand labeled as "Panko breadcrumbs home." Natural foods section of large supermarkets in search of them .