Our family loves tuna casserole, but the processed canned soups in most tuna noodle casserole recipes aren't always the healthiest. This low calorie tuna casserole is simple, and healthy using fresh ingredients, and no processed, canned soups.
Ingredients:
- 8 oz. yolk-free egg noodles
- 3 Tbsp butter
- 3 Tbsp flour
- 3/4 cup 2% milk
- 3/4 cup chicken stock
- 1 oz. grated parmesan, divided
- 2 tsp minced onion
- 1/4 tsp salt
- 1/8 tsp ground black pepper
- 2 5 oz. cans chunk-light tuna, undrained
- 1 Tbsp wheat germ
Preparation:
1. Preheat the broiler.
2. Cook egg noodles according to package directions. Drain.
2. While the egg noodles are cooking, melt the butter in a medium-sized skillet. Add the flour, and cook for 2 minutes, stirring with a whisk. Whisk in the milk and chicken broth, and simmer 3-4 minutes, until thick and smooth. Add the minced onion, salt, pepper, and 1 oz. of parmesan, and stir until cheese is melted. Remove from the heat.
3. In a large bowl, pour the milk mixture over the cooked noodles. Add the undrained tuna, and stir to combine.
4. Pour the noodle mixture in a casserole dish, and sprinkle the remaining parmesan and wheat germ on top.
5. Broil the casserole for 3 minutes, and serve hot.
Serves 6
Calories 304, Fat 12 grams
