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.

Tuna Cakes with Spinach Salad

I'm a huge fan of tuna, but the husband despises it. He once ordered a tuna pizza in Portugal by mistake, and has since been turned off the fish forever. So if I'm feeling like making something with tuna, its usually for lunch.

These tuna cakes are a perfect light lunch when served with a nice salad and are a refreshing change from a plain sandwich. I adapted the recipe from Kraft after making them once previously and having a few logistical issues (such as the cakes falling apart in the pan).

I highly recommend chilling them in the fridge overnight, or at least for 1 hour after forming them into balls or cakes to make sure they don't fall apart. Also make sure that you spray the pan with non-stick spray well, or consider adding some butter or olive oil to ensure they don't stick.

Enjoy!!

Ingredients:

2 cans (170 g each) tuna, drained, flaked

1 pkg. (120 g) Stove Top Stuffing Mix for Chicken

3/4 cup Cheddar Cheese, Shredded

1/2 cup carrot, shredded

3/4 cup water

4 green onions or 1 small white onion, chopped

1/3 cup Miracle Whip light Dressing

2 Tbsp. lemon juice

1/2 tsp dill weed or 1 tsp sweet relish

fresh ground pepper

Directions:

1. Combine all ingredients well.

2. Form into balls/patties (this recipe makes 8-10 cakes) and place in fridge for at least one hour, preferably overnight.

3. Spray non-stick skillet with Pam and heat to medium.

4. Cook patties for 3-4 minutes per side, until browned and warmed throughout. If you have trouble flipping them without breaking, add some oil or butter to skillet.

5. Serve with salad & enjoy.

Nutritional Information:

Per Serving: (2 cakes) About 280 calories or 6 weight watchers points when made with light mayo and cheese.

Source: Adapted from Kraft Canada

Tuna Melts

            One of my favourite childhood meals was tuna melts.  The egg and tuna combination to me is just perfect. Since the husband doesn't like tuna, I often make tuna melts when I'm flying solo for dinner. This recipe is for 1, but could easily be quadrupled. I didn't take a photo because I was too busy eating :) 


Ingredients:
1 can tuna, drained
1 hard-boiled egg, peeled, rinsed & chopped
1 1/2 tbsp mayo
1/2 tsp mustard
1/8 cup diced celery
dash of dill, celery salt & pepper
grated marble cheese
kaiser roll


Directions:
Combine all ingredients well. Stuff 1 large or 2 regular kaiser rolls with filling, and wrap well in tinfoil. Bake in preheated oven at 350F for 15-20 minutes.