SERVES 10 / PREP: 15 MINUTES / COOK: 40 MINUTES / TOTAL: 55 MINUTES
Tuna noodle casserole is a classic comfort meal that’s quick to prepare for a weeknight meal, and it provides an easy way to sneak fish into everyone’s diet. I always keep the ingredients on hand in my cupboard for a last-minute meal on those extra-busy days. This recipe is so creamy, flavorful, and delicious you won’t even know the noodles are missing. The red bell peppers, tomatoes, and green beans give it just a bit of color to make it more interesting than the typical boring beige version.
Nonstick cooking spray
1 medium red onion, chopped
1 red bell pepper, chopped
1½ cups diced tomato
3 cups fresh green beans
⅓ cup olive oil mayonnaise
1 recipe Homemade Condensed Cream of Mushroom Soup (here)
½ cup low-fat milk
1 cup shredded Cheddar cheese
Freshly ground black pepper
3 (5-ounce) cans water-packed albacore tuna, drained
1 Preheat the oven to 425°F.
2 Coat a large skillet with cooking spray, and place it over medium heat.
3 Add the onion, red bell pepper, and tomato, and sauté for 5 minutes, or until the vegetables are tender and the tomato starts to soften. Remove the skillet from the heat and set aside.
4 Cut off the stem ends of the green beans, and snap them into 3- to 4-inch pieces.
5 Fill a large saucepot one-third full with water, and place a steamer basket inside. Place the pot over high heat, and bring the water to a boil.
6 Add the green beans to the steamer basket, cover the pot, and turn down the heat to medium. Steam the green beans for 5 minutes. Immediately remove them from the heat, drain, and set aside.
7 Coat a 9-by-13-inch casserole dish with cooking spray.
8 In a large bowl, mix together the mayonnaise, condensed soup, milk, and cheese. Season the mixture with up to ½ teaspoon of black pepper.
9 Add the tuna, green beans, and sautéed vegetables to the bowl, and mix to combine. Pour the mixture into the casserole dish.
10 Bake for 30 minutes, or until the edges start to brown, and serve.
Ingredient tip: Choose canned or packets of tuna packed in water instead of oil to save on calories without sacrificing protein. Tuna is an excellent source of not only anti-inflammatory omega-3 fatty acids and protein but also selenium, which is an important mineral and antioxidant.
Per Serving (1 cup): Calories: 147 Total fat: 7g Sodium: 318mg Total carbs: 6g Sugar: 2g Fiber: 2g Protein: 15g
½ cup 1 cup