Sean's Healthy Tuna Noodle Casserole


Sometimes Joey and I have a really busy weekend and I don't have time to cook. We both still need lunches for the week, so this casserole is one of my go-to meals that I can make ahead and know it's going to be delicious for the following week. It's not only great the night you make it, but it's amazing leftover. It's also quite healthy and hearty.

This recipe was based on a Weight Watchers recipe, but I have changed it so much I can now call it my own. There is very little left of the original recipe beside the non-fat sour cream. What makes this tuna casserole unique is the use of whole wheat noodles, onions and caraway seeds. The caraway seeds is an ingredient I added on a whim, and they are tasty!

One thing I do want to say in advance - do take the time to saute the onions and mushrooms. As my dear Carla told me, you should never just throw vegetables in a casserole and she is right. If you don't have time to saute, then I would leave out the onions.

Ingredients

12 oz uncooked whole-wheat "egg" noodles
12 oz water-packed tuna fish, drained
2 turns olive oil (about two Tablespoons)
1 medium onion, chopped
2 cup button mushrooms, sliced
1 cup frozen green peas, thawed
16 oz fat-free sour cream
1/2 cup low-fat or regular mayonnaise
2 Tablespoons Dijon mustard
1 teaspoon caraway seeds
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
1 cup shredded reduced-fat Monterey Jack cheese, or Swiss cheese

Instructions

  1. Preheat oven to 350°F.
  2. Heat large skilItaliclet over medium to medium-high heat, with 2 turns of olive oil.
  3. Cook noodles according to directions and transfer to a bowl.
  4. While noodles are cooking saute onions for one or two minutes then add mushrooms. Saute until tender then transfer to a bowl.
  5. When noodles are done, drain and transfer to a bowl. Fold in tuna, onions, mushrooms and peas.
  6. Whisk sour cream, mayonnaise, mustard, caraway seeds, salt and pepper in a bowl then fold into noodle mixture.
  7. Transfer to a 3 quart casserole dish and top with cheese.
  8. Bake for about 40 minutes or until top is golden and bubbly.

Notes

If you don't particularly like caraway seeds then dried parsley works very well in this recipe. Also, you can completely omit the onions, but if you saute them, they are very mild and quite tasty. This really is a great make-ahead meal. If you find you have time one night and might be busy later in the week, make this in advance and reheat it. It's very good reheated.

6 comments:

Mary July 22, 2009 at 8:41 AM  

That does sound yummy. Inexpensive too.
I'll give this a whirl, Matt loves Tuna and I'm always looking for make aheads.

Brenda July 22, 2009 at 8:46 AM  

2 "turns" of olive oil? I've never heard this before but I'm guessing it means oil in a spigot bottle and you turn it over twice into the pan?

Sean July 22, 2009 at 9:03 AM  

Yes, that is what it means. I am such a dork. That is a Rachel Ray phrase. It means exactly what you think it does. I watch her so much I just assume everyone else does!

Brenda July 22, 2009 at 9:13 AM  

Not a dork...I like it! I think it's an excellent description *eyeing the bottle of olive oil on my counter*.

Sheliza July 23, 2009 at 10:36 AM  

oh wow this sounds pretty good. I think I would sub the caraway seeds for parsley just because I always have it on hand. green onions would be nice too.

Sean July 23, 2009 at 3:57 PM  

I have not tried it with green onions since I put so many onions in there already! You know, though, I did try this once with fresh herbs and, honestly, I didn't like it as much. I must have done something wrong.

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About Sean & Joey

Joey and I are just a couple of guys living in San Francisco. I love cooking and we both like trying new things. Planning our meals is one of our "together" things. I hope you enjoy our blog! - Sean

Dedication

This blog is dedicated to the two most important people in my life - my mom, Ernee Jean O'Brien, and my partner Joey Concepcion. They both have showered me with unconditional support and love and have always encouraged me to be myself. I will always miss my mom and I don't know what I would do without Joey.

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