Ingredients
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8 ounces whole-wheat egg noodles
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1 tablespoon extra-virgin olive oil
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1 medium onion, finely chopped
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8 ounces mushrooms, sliced
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½ teaspoon salt
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½ cup dry white wine
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6 tablespoons all-purpose flour
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3 cups nonfat milk
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½ teaspoon freshly ground pepper
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12 ounces canned chunk light tuna drained (see Note)
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1 cup frozen peas, thawed
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1 cup finely grated Parmesan cheese, divided
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1/2 cup coarse dry whole-wheat breadcrumbs (see Tip)
Directions
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Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.
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Position rack in upper third of oven and preheat broiler.
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Meanwhile, heat oil in a large broiler-safe skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
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Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.
Make Ahead Tip
Prepare through Step 3, spoon into an 8-inch-square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese (Step 4) and bake, covered, at 350ºF for 50 minutes. Uncover and cook until browned and bubbly, ab
Tips
Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets.
Nutrition Facts (per serving)
401 | Calories |
8g | Fat |
46g | Carbs |
32g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size 1 1/3 cups | |
Calories 401 | |
% Daily Value * | |
Total Carbohydrate 46g | 17% |
Dietary Fiber 5g | 18% |
Total Sugars 9g | |
Protein 32g | 63% |
Total Fat 8g | 11% |
Saturated Fat 3g | 16% |
Cholesterol 53mg | 18% |
Vitamin A 639IU | 13% |
Vitamin C 6mg | 6% |
Folate 50mcg | 13% |
Sodium 669mg | 29% |
Calcium 304mg | 23% |
Iron 3mg | 17% |
Magnesium 49mg | 12% |
Potassium 576mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* 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.