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!!

Ingredients:
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)

Directions:
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.

Cabbage Roll Casserole

           One of my favourite places to eat is Perth County Food Co, in Stratford Ontario. It is a gem of a deli that always has cabbage rolls available. Now that I don't live or work in Stratford it is increasingly difficult to get my hands on these delicious babies. Solution? Make them. Well, sorta.....
           Cabbage rolls are time-consuming, even though the result is totally worth it. But what to do when you want cabbage rolls but lack time? The lazy man version: cabbage roll casserole. Prep time is only about 15 minutes, and after an hour in the oven you have the deliciousness that is cabbage rolls without the effort. You are welcome :)

Ingredients:
1 lb ground beef (or pork)
2 cloves garlic
1 large onion, diced
1 can tomato soup
1 (28oz) canned tomatoes, no salt added, including liquid
1/2 tsp salt
1 tsp sugar
ground black pepper
1 tsp italian seasoning
1/4 cup white wine
1/2 cup water
1 cup brown rice
4 cups shredded cabbage

Directions:
1. In a large frying pan over med-high heat, brown ground beef with onion and garlic.
2. Add tomato soup, canned tomatoes, salt, sugar, pepper, italian seasoning, wine, water and rice.
3. Combine well and simmer for 5 minutes.
4. Grease a 3-qt casserole dish. Put 1/2 the cabbage in, and top with 1/2 the ground beef mixture. Add remaining cabbage then remaining beef. Make sure to get all the liquid.
5. Bake at 325F for 1 hour. Check after 35 minutes to see if there is enough (or too much) liquid for the rice. Add more water (1/4 cup at a time) or rice (1 tbsp at a time) accordingly.

Beef Stroganoff

This is one of my new favourite recipes - who knew Beef Stroganoff could be so good? Its inexpensive and fairly easy to make, it just takes a little extra time to simmer. Two things here are key: the white wine, and dijon mustard. Avoid substituting these key ingredients for optimal taste.

Ingredients:

1 1/2 - 2 pounds stew beef
1/2 teaspoon salt
1/2 teaspoon ground black pepper
4 ounces butter
1 small onion, sliced

4 tablespoons corn starch
1 (10 ounce) can condensed beef broth
2 teaspoons prepared dijon mustard

1 teaspoon worchestershire sauce
1 cup sliced fresh mushrooms
1/3 cup sour cream
1/3 cup white wine
salt to taste
ground black pepper to taste

Directions:

Remove any fat and gristle from the beef and cut into strips 1/2 inch thick by 2 inches long. Season with 1/2 teaspoon of both salt and pepper. In a large skillet over medium heat, melt the butter and brown the beef strips quickly, then remove beef from pan. Add the onions and cook slowly for 3 to 5 minutes, then put aside with beef. Add the sliced mushrooms and saute for a few minutes, then add back the onions and beef. Pour in beef broth and bring to a boil, stirring constantly. Add the corn starch mixed with a small amount of cold water. Lower the heat and stir in mustard and worchestershire sauce. Cover and simmer for 1- 2 hours or until the meat is tender.

Five minutes before serving, stir in the sour cream and white wine. Heat briefly then salt and pepper to taste. Serve over cooked egg noodles.

Chicken Salad Casserole

My Mother-In-Law gave me this recipe for a heart-healthy casserole that has quickly become a family favourite. I serve it with a leaf salad & fresh bread to complete the meal.

Ingredients:

1/2 cup mayonnaise

1/2 cup skim milk

1 can reduced-sodium cream of chicken soup

2-3 cups cubed cooked chicken

2 cups small cooked pasta (rotini)

1/2 cup slivered water chestnuts, drained

1/2 cup onion, chopped

1 cup celery, chopped

1 small red pepper, sliced

1/4 cup pimento, drained (optional)

1 tsp thyme

Freshly ground pepper

Directions:

1. Combine milk, mayo, soup, thyme & pepper.

2. Mix in remaining ingredients

3. Bake at 350 degrees F for 45 minutes.