Tuna Noodle Casserole

Tuna Noodle Casserole:

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 8  ounces  wide egg noodles
• 2  tablespoons  olive oil
• 1/2  cup  chopped yellow onion
• 1/3  cup  chopped carrot
• 2  tablespoons  all-purpose flour
• 2 3/4  cups  fat-free milk
• 1/2  cup  (4 ounces) 1/3-less-fat cream cheese, softened
• 2  tablespoons  Dijon mustard
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 1  cup  frozen peas, thawed
• 1/2  cup  (2 ounces) grated Parmigiano-Reggiano cheese, divided
• 2  (5-ounce) cans albacore tuna in water, drained and flaked
• Cooking spray

Preparation

1. Preheat broiler.
2. Cook noodles according to package directions, omitting salt and fat. Drain. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion and carrot; cook 6 minutes or until carrot is almost tender, stirring occasionally. Sprinkle with flour; cook 1 minute, stirring constantly. Gradually stir in milk; cook 5 minutes, stirring constantly with a whisk until slightly thick. Stir in cream cheese, mustard, salt, and pepper; cook 2 minutes, stirring constantly.
3. Remove pan from heat. Stir in noodles, peas, 1/4 cup Parmigiano-Reggiano cheese, and tuna. Spoon mixture into a shallow broiler-safe 2-quart baking dish coated with cooking spray; top with remaining 1/4 cup Parmigiano-Reggiano cheese. Broil 3 minutes or until golden and bubbly. Let stand 5 minutes before serving.

Nutritional Information

Calories:422

Fat:16.5g (sat 7.1g,mono 6.3g,poly 1.8g)

Protein:27.4g

Carbohydrate:40.6g

Fiber:3g

Cholesterol:88mg

Iron:2.4mg

Sodium:756mg

Calcium:293mg

Bruce Weinstein and Mark Scarbrough, Cooking Light, JANUARY 2010