Growing up, tuna casserole was a cherished weeknight favoritе, offеring a warm and comforting conclusion to thе day. Not only does it frееzе wеll for busy families, but it’s also a protеin and fibеr-packеd dish that comеs togеthеr in 60 minutеs or lеss, thanks to a fеw multitasking tips and tricks.
This Weight Watchers friendly vеrsion maintains thе еssеncе оf thе decadent original. With succulеnt mushrooms, vibrant pеas, and thе signaturе chееsy, toasty topping, it retains thе hеartinеss that makеs it a family classic. Thе only altеration madе was swapping out crеam for Grееk yogurt, crеating a lightеr vеrsion that trims down thе caloriеs without sacrificing flavor.
Sеrving this lightеr cassеrolе with a simplе salad complеtеs a wеll-roundеd mеal. Packеd with fibеr and hеalthy carbs, it not only satisfiеs your tastе buds but also kееps you fееling full and content. It’s proof that comfort food can bе both dеlicious and nourishing, offеring a tastе of homе with еvеry bitе.
Why You Should Make It:
- Protein-Packed Goodness: Tuna, a star ingredient, both accessible and affordable canned tuna adds a substantial dose of protein to your meal, promoting satiety and supporting your body’s nutritional needs.
- Fiber-Rich and Filling: With ingredients like whole wheat noodles and nutrient-packed peas, this casserole is not only delicious but also a great source of fiber, leaving you feeling full and satisfied for hours.
- Versatile Adaptations: An easy weeknight dinner to use up the weeks left overs! Explore creative variations by incorporating different vegetables, experimenting with alternative noodles, or trying diverse toppings. Make it uniquely yours!
- Just 2 WW points per serving. If you are a ww member, you can view the recipe in the app here (requires paid WW log-in).
Ingredients:
- 2 12 oz cans of tuna in water, (drained)
- 1-2 cloves of chopped garlic (based on your taste preference)
- 8 oz whole wheat egg noodles
- 1 cup frozen peas
- 1 cup sliced mushrooms
- 1 oz sherry (optional)
- 32 oz container of broth (chicken/veggie)
- 1 medium onion (diced)
- 3 tbsp non-fat margarine
- 1/2 cup non-fat shredded cheddar cheese
- 2 tbsp of low-fat grated parmesan
- ¼ cup whole wheat seasoned breadcrumbs
- 1/3 cup plain fat-free Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tbsp garlic powder
- Salt and pepper to taste
Instructions:
- Prepare Broth:
- In a pot, bring broth and a cup of water to a boil, add in your mushrooms, season with salt to taste and simmer until cooked (approx. 15 min)
- Sauté Mushrooms and Onions:
- Heat a pan with non-fat margarine, adding diced onions and stirring occasionally.
- Using a slotted spoon or sieve, transfer drained boiled mushrooms to the hot pan.
- Sauté until mushrooms are almost golden brown and onions are caramelized.
- Cook Egg Noodles:
- Add egg noodles to the salted boiling water, cooking until al dente.
- Prepare Tuna Mixture and Preheat Oven:
- Once mushrooms and onions are golden, add minced garlic.
- Preheat the oven to 375°F.
- Introduce drained canned tuna, onion powder, salt, pepper, and garlic powder. Sauté until fragrant.
- Deglaze the pan with sherry and pasta water if needed.
- Turn off the heat, cool slightly, and toss in fresh chopped parsley.
- Cook Peas:
- Check the noodles and add frozen peas, cooking until bright green (approx. 2-3 minutes).
- Drain Pasta and Reserve Liquid:
- Drain pasta and peas, reserving the now thick and flavorful pasta water.
- Combine Ingredients:
- In a large bowl, mix sautéed tuna, mushrooms, and onions with pasta and peas.
- Add Dijon mustard and a few tablespoons of the 1/3 cup of Greek yogurt, ensuring a well-combined mixture. Add pasta water if needed for moisture.
- Bake Casserole:
- Transfer the mixture into a coated baking dish.
- Top with shredded cheddar, Parmesan cheese, and breadcrumbs.
- Spray with cooking spray and bake for 20-25 minutes until bubbly and golden brown.
Variety & Substitutions:
- Creative Toppings: Experiment with different toppings for variety. Crispy baked potato chips are an exciting addition to this already delicious dish!
- Fresh Additions: Toss in additional vegetables like spinach or cherry tomatoes for a burst of freshness and added nutritional value.
- Protein Alternatives: You can easily swap out the canned tuna for shredded chicken, ground beef, or even some canned cannellini beans! The options are endless; just adjust your salt accordingly to ensure maximum delight!
Tips And Tricks:
- Multitasking Mastery: While your mushrooms are boiling, use the time to chop onions or and get all your other ingredients ready. Efficient multitasking helps you get dinner on the table faster.
- Storage and Reheating: If you plan to freeze portions, consider dividing them before baking. This way, you can bake smaller batches as needed. When reheating, a splash of chicken stock can revive the moisture.
Weight Watchers Tuna Casserole
Packеd with fibеr and hеalthy carbs, Tuna Casserole not only satisfiеs your tastе buds but also kееps you fееling full and content.
Ingredients
- 2 12 oz cans of tuna in water, (drained)
- 8 oz whole wheat egg noodles
- 1 cup frozen peas
- 1 cup sliced mushrooms
- 1 oz sherry (optional)
- 32 oz container of broth (chicken/veggie)
- 1 medium onion (diced)
- 3 tbsp non-fat margarine
- 1/2 cup non-fat shredded cheddar cheese
- 2 tbsp of low-fat grated parmesan
- ¼ cup whole wheat seasoned breadcrumbs
- 1/3 cup plain fat-free Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tbsp garlic powder
- Salt and pepper to taste
Instructions
- Prepare Broth
- Sauté Mushrooms and Onions
- Cook Egg Noodles
- Prepare Tuna Mixture and Preheat Oven
- Cook Peas
- Drain Pasta and Reserve Liquid
- Combine Ingredients
- Bake Casserole
Nutrition
Serving: 241gCalories: 117kcalCarbohydrates: 12gProtein: 7gFat: 5gSaturated Fat: 1.2gCholesterol: 2mgSodium: 444mgFiber: 2gSugar: 2g
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?Mention @drizzlemeskinny or tag #drizzlemeskinny!
The instructions seem rather vague. Not sure what you mean “prepare broth”. I’d be interested in trying this recipe but it’s confusing. Can you clarify/enhance the instructions?
Thanks for reading Kathy.
We tend to put the longer description up in the recipe post, and then just put a quick description down in the recipe card (that’s the thing at the end of the recipe that is a short version of the recipe).
So for the prepare broth step here’s what we said in the post:
“In a pot, bring broth and a cup of water to a boil, add in your mushrooms, season with salt to taste and simmer until cooked (approx. 15 min)”
But I take your point, that the recipe card at the bottom isn’t very detailed. Would it be make it more user friendly if we added more details down in the recipe card also?
Since some people like to print the recipe card out we try hard to keep it on one page, but I can definitely see where it could be more helpful to add more detail down there.
Thanks again for reading, and definitely let us know what would be more helpful, we will try to incorporate your ideas.
I plan to try this recipe as well…mentions adding garlic to sauted oinions, but doesn’t list garlic in ingredients…and you cook the peas with the noodles?
Thanks
Lois
Thanks for reading Lois.
We forgot to include 1-2 cloves of chopped garlic in the ingredients section. I’ve added it now. And yes you can cook the frozen peas in with the noodles to save a dish to clean up. You just want to make sure to put the peas in at the end when the pasta is almost ready. The peas only need to cook 2-3 minutes.
Made this tonight and we loved it! I doubled the mushrooms because i needed to use them up but followed recipe exactly. Will definately make it again!