A family lunch or dinner dish that is usually made with canned soup, which means it will have a lot of unnecessary fat and salt. We solved this problem with a wonderful mushroom sauce with skim milk, and added a little flour for a thicker creamy consistency. Choose whole grain noodles, which have more fiber than regular egg noodles (although this casserole will work well with either noodles).
Cooking time: 40 minutes
Servings: 6
Ingredients:
- 300 gr. hard grain egg noodles
- 1 tablespoon extra virgin olive oil
- 1 medium onion, finely chopped
- 300 gr. sliced mushrooms
- 1 / 2 teaspoon salt
- 1/2 cup dry white wine
- 6 tablespoons flour
- 3 cups skim milk
- 1/2 teaspoon freshly ground pepper
- 500 gr. canned tuna
- 1 cup frozen peas (thawed)
- 1 cup finely grated Parmesan cheese
- 1/2 cup whole grain bread crumbs
Preparation:
1. Pour water into a large saucepan, bring to a boil, then add noodles. Cook until soft, about 6-8 minutes or according to the time indicated on the package. Rinse the noodles with water and shave off excess water.
2. Preheat the oven (top).
3. Heat oil in a large skillet over medium heat. Add the onions, mushrooms and salt and cook, stirring frequently, until the onions are soft and brownish, about 5 minutes. Pour in the wine and continue cooking until it evaporates, 4-5 minutes. Pour flour over vegetables, stir everything. Add milk and pepper, stirring constantly, bring everything to a boil. Add tuna, peas and 1/2 cup Parmesan cheese. Then lay out the noodles. Remove from heat.
4. Sprinkle bread crumbs and leftover Parmesan cheese over the casserole. Bake until everything bubbles and the casserole is covered with a delicious brown crust, 3-4 minutes.
Tips and Notes:
Tip 1: do all the steps until the 3rd step, cover with foil and store in the refrigerator until the 1st day. Then sprinkle everything with bread crumbs (see step 4), and bake, covering the dish with foil for 50 minutes. Remove the foil and cook for another 15 minutes.
Tip 2: To make bread crumbs at home, you will need stale sandwich bread. Break the bread slices into small pieces and place them in a food processor. Make small crumbs. Spread them out on baking paper. Bake at 250 degrees until the crumbs dry properly, about 10-15 minutes. One slice of bread is enough for 1/3 cup of crumbs.
Nutritional value:
Per serving: 406 calories; 8 gr. fat; 53 mg cholesterol; 47 gr. carbohydrates; 32gr. squirrel; 5 gr. fiber; 684 mg sodium; 593 mg of potassium.
Calcium (30% DV), Potassium (17% DV), Iron, Vitamin A, Vitamin C (15% DV), Omega-3 fats