Lightened-Up Tuna Casserole with Mushrooms
Casseroles have a bad rep of being high in fat and calories. Many traditional versions call for cups of mayo, cans of creamy soups, or lots of heavy cream. Luckily, with just a few simple swaps, you can have your beloved tuna casserole without the guilt. Here, skim milk keeps the casserole moist while cornstarch and flour act as a thickener. And the panko breadcrumbs sprinkled on top add an amazing crunch.
- 1 1/2 cups dry macaroni pasta
- 2 bay leaves
- 4 cups chopped green beans (*I used frozen)
- 1/2 medium onion, chopped
- 1 cup mushrooms, chopped
- 2 teaspoons garlic powder
- 1 teaspoon black pepper
- 1 teaspoon cayenne pepper
- 3 cans tuna in water (I like Bumble Bee)
- 2 1/2 cups skim milk
- 1/2 cup whole wheat flour
- 2 tablespoons cornstarch
- 1 cup panko
- Preheat oven to 400 degrees F.
- Boil water over stove with pasta and bay leaves.
- In a large bowl, mix green beans, onion and mushrooms.
- In a smaller bowl, mix flour with spices and cornstarch.
- Once pasta is cooked, drain and add to the vegetable bowl.
- Add tuna in the bowl, making sure to drain completely prior to adding. Slowly add in milk, then combine the spice and flour mixture.
- Once thoroughly combined, place mixture into a 9x13" pan. Top casserole with panko.
- Place in oven and bake for 30 minutes.
- Turn down heat to 350 degrees F and bake for an additional 15 minutes. Enjoy!
- Recipe provided by Elizabeth Ann Shaw, R.D., of Simple Swaps.
Per serving: 330 kcal cal., 3 g fat) (365 mg sodium, 6 g fiber, 27 g pro.. Percent Daily Values are based on a 2,000 calorie diet