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Photo: Penny De Los Santos
Cook Time:50 minsAdditional Time:20 minsTotal Time:1 hr 10 minsServings:8Yield:8 servingsJump to Nutrition Facts
Cook Time:50 minsAdditional Time:20 minsTotal Time:1 hr 10 minsServings:8Yield:8 servings
Cook Time:50 mins
Cook Time:
50 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:1 hr 10 mins
Total Time:
1 hr 10 mins
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
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Ingredients
6ouncesegg noodles, preferably whole-wheat (4 1/2 cups dry)
3tablespoonsbutter
2tablespoonsextra-virgin olive oil, divided
1cupfinely chopped onion
½cupfinely chopped celery
10ouncesmushrooms, sliced
3tablespoonsdry sherry
2teaspoonsreduced-sodium soy sauce
½teaspoonkosher salt
½teaspoonground pepper
¼cupwhite whole-wheat flour or all-purpose flour
2cupslow-sodium chicken broth, divided
1cupreduced-fat milk
2teaspoonsDijon mustard
2 5-ounce cans chunk light tuna in olive oil (see Tips), drained and flaked
1 cup coarse fresh breadcrumbs (see Tips), preferably whole-wheat
¾cupgrated aged Cheddar cheese
Directions
Bring a large pot of water to a boil and cook noodles according to package instructions. Drain and set aside. Dry the pot.
Heat butter and 1 tablespoon oil in the pot over medium heat until the butter is melted. Add onion and celery; cook, stirring occasionally, until soft, about 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid evaporates, 3 to 5 minutes. Stir in sherry, soy sauce, salt and pepper and cook until almost all the liquid has evaporated, 2 to 4 minutes more. Sprinkle flour over the vegetables, stir to coat and cook for 30 seconds.
Increase heat to high, add 1/2 cup broth and stir until starting to boil. Add the remaining 1 1/2 cups broth, milk and mustard; bring to a boil and cook, stirring often, until the sauce thickens, about 2 minutes. Add tuna, spinach and the reserved noodles; cook, gently stirring often, until heated through, about 3 minutes. Transfer to the prepared baking dish.
Combine breadcrumbs and cheese in a small bowl. Stir in the remaining 1 tablespoon oil and sprinkle over the casserole. Bake until the sauce is bubbling and the topping is golden brown, 20 to 25 minutes.
Tips
Make Ahead Tip: Prepare through Step 4; refrigerate for up to 1 day. Let stand at room temperature for 30 minutes and finish Step 5 before baking.
For sustainable chunk light tuna, look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. The certification means the tuna was troll- or pole-and-line caught, which are sustainable for the fish and the environment. We call for chunk light tuna because it’s significantly lower in mercury than albacore (“solid white” tuna)–making it a better choice for health, especially for pregnant women, nursing mothers and children. According to the FDA and EPA, these at-risk groups should still limit their consumption of lower-mercury tuna to 12 ounces a week. The Environmental Working Group (EWG) suggests limiting it even more. (For more info, see the EWG’s Seafood Calculator at ewg.org.)
Don’t toss your stale bread! Make your own breadcrumbs. Trim off any tough crusts and tear or cut the bread into pieces. Process in a food processor until coarse or fine crumbs form. Use right away or freeze in an airtight container for up to 6 months. Thaw before using. One slice of bread makes about 1/2 cup fresh coarse breadcrumbs.
Originally appeared: EatingWell Magazine, September/October 2015
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Nutrition Facts(per serving)323Calories16gFat28gCarbs18gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
