Tuna Noodle Casserole

Tuna Noodle Casserole
Staff Writer
Tuna Noodle Casserole

Nathan Cyphert

Tuna Noodle Casserole

This is my absolute, without a doubt, favorite food of all time. My mother made it for me on a weekly basis growing up and I have continued to make it for myself as often as possible since leaving her loving nest. It's comfort food at its most comforting and I love it. I adapted my mother's recipe to make it a lactose-free experience, without sacrificing any taste!

Click here to see Casserole Recipe Redux

Notes

Note: You can skip making the mushroom broth sauce and use a can of cream of mushroom soup if you want, but then it wouldn't be lactose-free!

Ingredients

  • 1  Tablespoon  olive oil
  • 1  Teaspoon  crushed garlic
  • 1  Cup  chopped mushrooms
  • 2  Tablespoons  whole-wheat flour, plus more as needed
  • 1  Cup  mushroom broth
  • 3/4  Cups  lactose-free milk, such as Lactaid, plus more as needed
  • Salt and pepper, to taste
  • 6-8 ounces egg noodles, cooked
  • One 5-ounce can tuna in water
  • 1/2  Cup  peas, preferably organic
  • 1/2  Cup  shredded extra-sharp Cheddar
  • 1  Teaspoon  Worcestershire sauce
  • 1  Tablespoon  breadcrumbs

Directions

Preheat the oven to 350 degrees.

Heat the olive oil in large frying pan over medium-low heat. Add the garlic and mushrooms. Sauté for 5 minutes. Add the flour and stir until well mixed. Add the broth and ½ cup of the milk and whisk continously until smooth. Season with salt and pepper, to taste. (At this point you can use your best judgment to add more flour or milk to get a consistency that you like. It should be as thick as a gravy.)

Put the cooked noodles, tuna, peas, cheese, Worcestershire sauce, remaining milk, and mushroom sauce in a casserole dish. Mix well. Sprinkle the breadcrumbs on top and bake uncovered in the oven for 20-30 minutes. Season with more salt and pepper, to taste.

Nutritional Facts

Total Fat
13g
19%
Sugar
11g
12%
Saturated Fat
2g
8%
Cholesterol
4mg
1%
Carbohydrate, by difference
33g
25%
Protein
11g
24%
Vitamin A, RAE
30µg
4%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
9µg
10%
Calcium, Ca
212mg
21%
Choline, total
3mg
1%
Fiber, total dietary
5g
20%
Fluoride, F
3µg
0%
Folate, total
10µg
3%
Iron, Fe
7mg
39%
Magnesium, Mg
50mg
16%
Manganese, Mn
1mg
56%
Niacin
2mg
14%
Phosphorus, P
313mg
45%
Selenium, Se
5µg
9%
Sodium, Na
319mg
21%
Vitamin D (D2 + D3)
3µg
20%
Water
142g
5%
Zinc, Zn
2mg
25%

Tuna Noodle Casserole Shopping Tip

Ingredients like rice, pasta, and beans make for great casserole bases – they are inexpensive, come in a variety of sizes and flavors, and can stretch meat and vegetables a long way.

Tuna Noodle Casserole Cooking Tip

Making two casseroles is just as easy as making one – freeze the second for busy days ahead.