We bumped up the nutrition and fiber content while reducing heavy creams, butter and fats to make this tuna casserole a healthy, cheesy, family favorite. Shhhh…don’t tell your kids this is actually good for them! Try this healthy recipe and visit Healthy Hands Cooking to learn about our instructor opportunity and healthy cooking classes.
Cheesy Tuna Casserole
Makes: 6-8 servings
Time: 45-50 Minutes
Ingredients
- Butter Flavored Cooking Spray
- 8 oz. Dry Whole Wheat Penne or Rotini Pasta (about 3 cups dry)
- 2 Tablespoons Butter or Olive Oil
- 1 Medium Onion, chopped
- 2 Tablespoons Whole Grain or Almond Flour
- 1 3/4 Cup Chicken Broth or Veggie Stock
- 1 Cup Plain Non-Fat Milk or Soy Milk
- 1 Cup Frozen Peas
- 2 5 oz. Tins of White Tuna Drained or 1 1/2 Cups of Button Mushrooms, Sliced
- 1 Cup Reduced Fat Sharp Cheddar Cheese, shredded or Vegan Cheese Substitute
- 2 Tablespoons Seasoned Breadcrumbs
- 2 Tablespoons Parmesan Reggiano grated cheese or 1 Tablespoon of Nutritional Yeast
- Salt and Pepper
Directions
Preheat oven to 375°F. Spray a 9 x 13 glass dish with nonstick butter flavored cooking spray.
Cook pasta according to package directions, cook until el dente (slightly firm). Drain pasta and set aside.
Using the same pasta pot, melt butter/add olive oil and saute onions for about 5 minutes until soft. Sprinkle with flour and stir to combine.
Slowly pour chicken stock or veggie stock into onion mixture stirring to dissolve flour. Pour in milk and bring to light simmer. Add peas and continue to simmer for about 5 minutes until liquid begins to thicken.
Add canned tuna or mushrooms and stir. Remove from heat and add cheese. Stir until cheese melts. Season the cheese sauce with salt and pepper to taste.
Fold the pasta into the cheese mixture and spoon into sprayed baking dish. Sprinkle with bread crumbs and Parmesan/Reggiano cheese or Nutritional Yeast.
Bake for 20-25 minutes until bubbly. Broil for another few minutes to brown the bread crumbs on top.