The culinary adventures of a 20-something woman navigating the wonderful world of food!

The culinary adventures of a 20-something year old woman navigating the wonderful world of food!

Sunday, March 13, 2011

Tuna Noodle Casserole

         I am clearly on a tuna kick, given that I just posted tuna cakes and this one is for tuna noodle casserole. But I keep seeing good recipes that I need to make!! And they involve tuna! Plus, tuna is so versatile and nutritious, I really can't apologize for using it so frequently.
        This recipe is the perfect winter comfort food without compromising nutrition or calories. It comes from Weight Watchers, something which I have been dutifully following for the last month or so.  At first glance I thought the ingredients sounded a bit weird, but I WW has yet to let me down so I made it anyway. Good idea, since it was FABULOUS! I couldn't even tell it was weight watchers - I certainly didn't miss the fat or calories it might otherwise have had. It was very rich & creamy and full of flavour.....I'm ready for seconds already!!

3 cups fat-free milk
3 tbsp flour
1/2 tsp fresh ground pepper
1 tsp dill
2 tbsp Dijon mustard
2 tbsp Worcestershire sauce
2 cups cooked whole-wheat rotini pasta, al dente
2 cans light tuna, drained
2-3 cups (defrosted frozen) mixed veggies (peas, carrots, beans, etc)
1/4 cup freshly shredded parmesan
2 tbsp McLaren's Imperial Cheese (extra sharp cheese)

1. Preheat oven to 350F
2. In large saucepan, heat milk & flour, whisking together over medium heat until it starts to thicken. Add pepper, dill, mustard and Worcestershire sauce and blend well.
3. Add tuna, pasta, veggies, cheese and mix well.
4. Lightly grease casserole dish and pour mixture in well. Bake in oven for 35-40 minutes until heated through. Sprinkle a little extra pepper and parmesan cheese on top and serve. Makes 4-5 servings.

Weight Watchers: 7 points per 1.5 cup serving
Nutritional Information: About 350 calories per serving.

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