Low Fat Tuna Noodle Casserole Recipe

Low Fat Tuna Noodle Casserole Recipe

Ingredients

• 1/3 cup pine nuts
• 6 sun-dried tomatoes, not packed in oil
• 6 ounces dried wide egg noodles
• 1 onion, peeled and quartered
• 1 stalk celery, quartered
• 1 green or red bell pepper, seeded, and cut into chunks
• 1 clove garlic, crushed and peeled
• 2 teaspoons canola oil
• 2 tablespoons all-purpose flour
• 2 cups 1% milk
• 1/2 cup low-fat mayonnaise
• 9 ounces white tuna in water, drained and flaked
• 1/2 cup grated gruyere cheese
• 2 tablespoons finely chopped fresh parsley, or basil
• fresh lemon juice, to taste
• salt & freshly ground black pepper, to taste

Method

1. Preheat oven to 350°F.
2. Spread pine nuts in a shallow pan and bake for 5 to 7 minutes, or until lightly browned; set aside.
3. Increase oven temperature to 425°F.
4. Lightly oil a 3-quart baking dish or coat it with nonstick spray.
5. In a small bowl, soak sun-dried tomatoes in hot water until softened, about 20 minutes.
6. Drain and set aside.
7. Cook noodles in boiling salted water until al dente, about 6 minutes.
8. Drain and refresh under cold running water.
9. Drain and set aside.
10. Meanwhile, in a food processor, pulse reserved tomatoes, onion, celery, bell pepper and garlic until finely chopped.
11. In a large skillet, heat oil over medium heat.
12. Add vegetables and cook, stirring occasionally, until softened, about 8 minutes.
13. Add flour and cook, stirring, for 1 minute.
14. Add milk and bring to a boil, stirring, until thickened, about 4 minutes.
15. Remove from heat.
16. Stir in mayonnaise, tuna, cheese and parsley (or basil).
17. Season with lemon juice, salt and pepper.
18. Gently mix reserved noodles into tuna mixture and spoon into prepared baking dish.
19. Sprinkle with reserved pine nuts.
20. The casserole will keep, covered, in the refrigerator for up to 2 days.
21. Bake casserole for 20 to 30 minutes, or until bubbling.
22. Let stand for 5 minutes before serving.

MAKES 6 SERVINGS.

1. Calories per serving; 21 grams protein; 11 grams fat 2 grams saturated fat; 33 grams carbohydrate; 385 mg sodium; 55 mg cholesterol; 1 gram fiber

Full List of Low-Fat Recipes
Full List of Casserole Recipes

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