Friday, June 5, 2009

Hot Dish - Tuna Noodle Casserole

Since my Mom worked full time, when I was a tween & teen I was responsible for most of the weekday cooking at our house. Since I'd often forget to defrost the meat until it was too late, (you know, in the olden days before microwaves) I'd often rely on pasta or, one of my faves, Tuna Casserole. I still love the stuff but it's not exactly up there in the healthy department (12 POINTS per serving according to Hungry Girl!) so after a bit of searching I found a lower calorie & fat substitute. Just as tasty and filling but oh-so-much healthier!

Mmm...comfort food! Takes me right back to the 70's and that avocado kitchen!

Tuna-Noodle Casserole

Source: The Weight Watchers Complete Cookbook & Program Basics

6.5 Points Per Serving

This all-time favorite casserole is perfect on a cold, dreary night or when you've had a stressful day.

4 1/2 ounces medium egg noodles
1 cup chopped onions
1 cup chopped celery
1 cup chopped bell peppers (green, red and yellow)
1 cup sliced mushrooms
1/2 cup frozen sweet corn, thawed
1 (10.5 ounce) can reduced-calorie undiluted mushroom
soup (70 calories per can)
8 ounces drained canned chunk light tuna packed in water, flaked
1/2 cup skim milk
Few drops hot pepper sauce
2 tablespoons minced parsley
1/2 teaspoon freshly ground black pepper
2 slices reduced-calorie fresh whole-wheat bread, made into crumbs
1 tablespoon plus 1 teaspoon grated Parmesan cheese
2 medium tomatoes, sliced

Heat oven to 350 degrees F. Spray shallow 2-quart casserole with nonstick cooking spray.

In large pot of boiling water, cook noodles 8 minutes, until tender. Drain; keep warm.

Meanwhile, spray a large saucepan with nonstick cooking spray. Add onions and celery; cook, stirring frequently, about 2 minutes, until tender-crisp. Add bell peppers, mushrooms and corn. Continue cooking and stirring, 5 minutes longer, until tender. Stir in soup, tuna, milk, hot pepper sauce, parsley and pepper. Remove from heat; stir in noodles. Transfer to prepared casserole. Sprinkle with bread crumbs and Parmesan cheese; bake 15-20 minutes, until crumbs are golden brown and crisp. Top with fresh tomato slices. Serve hot.

Makes 4 servings.

Each serving (1 1/2 cups): 342 Calories, 27 g Protein, 5 g Fat, 50 g Carbohydrate, 597 mg Sodium, 56 mg Cholesterol, 6 g Dietary Fiber

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