Gourmet Tuna Noodle Casserole

Tuna noodle casserole is a quintessential American dish. If you’re looking for a hearty, quick and easy meal to whip up for dinner, you’ll definitely want to give this recipe a try. It’s inexpensive, nutritious and you get more bang for your buck. You can serve this casserole for family dinner night, a casual get together or your next potluck. Even though it may seem less convenient, prepare this gourmet tuna-noodle casserole with as many fresh ingredients as possible to make sure you’re getting the highest nutritional value possible. Mix the ingredients with cooked pasta, pop the dish in the oven and you’re good to go—it’s great comfort food at it’s finest.

Ingredients needed

• 8 ounces dried whole wheat pasta, such as rotini
• Vegetable spray oil
• 12 ounce can albacore tuna in spring or distilled water, drained and flaked
• 10.75 ounce can low fat, reduced sodium, condensed cream of chicken soup
• 10 ounces frozen chopped spinach, thawed and squeezed dry
• 8 ounce can sliced water chestnuts, rinsed and drained, coarsely chopped if desired
• ½ cup fat free milk
• ½ cup fat free or light sour cream
• 2 medium green onions (green and white parts), thinly sliced
• 1 tablespoon snipped fresh dillweed
• 2 teaspoons grated lemon zest
• ½ teaspoon salt
• ½ cup cornflake crumbs (about 1 ¼ cups flakes)

Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl.

Meanwhile, preheat oven to 350 F. Lightly spray a 13 x 9 x 2 inch baking pan with vegetable oil spray.

Stir the remaining ingredients except the cornflake crumbs into the pasta. Spoon the mixture into the baking pan, smoothing the top. Sprinkle with the cornflake crumbs.

Bake for 30 minutes or until the mixture is warmed through and the cornflake topping is crisp and golden brown.

 

Nutrition information

• Serving size – 1 ½ cups
• Calories – 321
• Total fat – 3.0g

Saturated – 1.0 g

Polyunsaturated – 1.0g

Monounsaturated – 0.5g

• Cholesterol – 30 mg
• Sodium – 571 mg
• Carbohydrates – 51 g

Fiber – 8 g

Simple sugar – 7 g

• Protein – 23 g

 

Healthy Sweet Potato-Pecan Casserole Recipe

Thanksgiving is rapidly approaching. Known as the holiday for over eating, I am taking time this month to share with you several healthier recipe options for your upcoming holiday parties.

This sweet potato-pecan casserole is everything you want in a holiday dish: It’s satisfying, but won’t leave you stuffed.

Ingredients: 

• Cooking spray
• 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Preparation:

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

*As seen on http://www.foodnetwork.com 

Healthy Green Bean Casserole

Thanksgiving is rapidly approaching. Known as the holiday for over eating, I am taking time over the next few weeks to share with you several healthier recipe options for your upcoming holiday parties.

This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. The white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

Ingredients:

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation:

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
   

Ingredient Notes: 

• Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
• Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

*As seen on http://www.eatingwell.com