Heart-Healthy Classic Tuna Casserole
Indulge in the comforting flavors of a traditional favorite with a nutritious twist in this *Heart-Healthy Classic Tuna Casserole*. This lighter take on the family-favorite dish features hearty whole wheat egg noodles, protein-packed canned tuna, and a vibrant medley of fresh vegetables like baby spinach, celery, and peas. A velvety sauce made with low-fat milk and low-sodium vegetable broth replaces heavy cream for a guilt-free creamy texture. Each bite is topped with a crunchy, golden layer of whole wheat bread crumbs and Parmesan cheese for the perfect finishing touch. Ready in under an hour, this wholesome casserole is low in sodium, high in flavor, and a must-try for anyone seeking a healthy twist on comfort food. Perfect for weeknight dinners or meal preps that nourish the body and soul!
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Recipe Information
Ingredients
- 8 ounces whole wheat egg noodles
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 2 cloves, minced garlic
- 2 stalks, sliced celery
- 3 cups baby spinach
- 1 cup low-sodium vegetable broth
- 1.5 cups low-fat milk
- 3 tablespoons all-purpose flour
- 2 5-ounce cans, drained canned tuna in water
- 1 cup frozen peas
- 0.5 cup low-sodium whole wheat bread crumbs
- 0.25 cup grated Parmesan cheese
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried thyme
Instructions
Preheat your oven to 375°F (190°C).
Cook the whole wheat egg noodles according to package instructions until al dente, then drain and set aside.
In a large skillet over medium heat, add olive oil. Once hot, add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic and sliced celery to the onion and cook for an additional 2 minutes, stirring frequently.
Stir in the baby spinach and cook until wilted, about 2 minutes.
Sprinkle the flour over the sautéed vegetables and stir for about 1 minute until the flour is incorporated.
Gradually whisk in the vegetable broth and milk, cooking and stirring until the mixture starts to thicken, about 4-5 minutes.
Add the drained tuna, frozen peas, black pepper, and dried thyme into the skillet, then mix until everything is well combined and heated through.
Combine the cooked noodles with the tuna mixture, then transfer into a lightly greased 9x13-inch baking dish.
In a small bowl, mix together bread crumbs and Parmesan cheese, then sprinkle evenly over the casserole.
Bake in the preheated oven for 20 minutes or until the top is golden brown and the casserole is bubbling.
Allow to cool slightly before serving, and enjoy your heart-healthy tuna casserole!
Nutrition Facts
Calories |
1761 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.2 g | 67% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 206 mg | 69% | |
| Sodium | 1445 mg | 63% | |
| Total Carbohydrate | 199.7 g | 73% | |
| Dietary Fiber | 28.1 g | 100% | |
| Total Sugars | 41.4 g | ||
| Protein | 134.2 g | 268% | |
| Vitamin D | 6.7 mcg | 34% | |
| Calcium | 1003 mg | 77% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 1994 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
