Food Network Challenge | Healthy Classic Tuna Casserole

Food Network Challenge | Healthy Classic Tuna Casserole

We decided to enter the Food Network Cooking Challenge this month, with an altered recipe for Tuna Casserole. Growing up I never ate tuna (was the most pickiest eater in Canada – ask my mother). Currently, I enjoy tuna in salads, with pasta, and in paninis.

Here is the original recipe:

A simple baked tuna casserole, with NO YOLKS!

Preparation time: 10 minutes
Cooking time: 31 minutes

Ingredients – Yield 4

  • 1 1/2 tablespoons vegetable margarine
  • 1 small onion, finely chopped
  • 1 small green bell pepper, cored, seeded and finely chopped
  • 1 cup sliced white mushrooms (about 6 to 8 mushrooms)
  • 2 tablespoons flour
  • 3/4 teaspoon salt
  • 1/4 teaspoon crushed, dried thyme
  • 1/8 teaspoon pepper
  • 1×12 ounce can reduced-fat evaporated milk
  • 1/2 cup frozen peas
  • 1×5 ounce can light water-pack tuna, drained and flaked
  • 3 cups NO YOLKS noodles (prefer Extra Broad), cooked according to package directions
  • 1/3 cup canned French fried onion rings

Directions

  1. Melt the margarine in a large nonstick skillet. Add onion, bell pepper and mushrooms. Cook over medium heat, stirring frequently, for 5 to 8 minutes, or until vegetables are tender. Sprinkle flour over vegetables and stir to mix in. Add salt, thyme and pepper; stir again.
  2. Gradually add evaporated milk, stirring constantly, scraping up any browned bits in bottom of skillet. Add peas. Simmer for 3 minutes, stirring frequently, or until milk is slightly thickened. Stir in tuna and NO YOLKS noodles. Spoon noodle mixture into a large, shallow baking dish sprayed with nonstick cooking spray.
  3. Sprinkle onion rings over noodles. Bake in preheated 350-degree oven for 20 minutes or until onion rings and noodles are lightly browned. Remove from oven and let set for a minute before serving.

We altered the recipe to use more seasonal and frugal ingredients: asparagus, yellow peppers, and broccoli. We also used penne pasta instead of no-yolks brand pasta (I prefer the whole-wheat pasta taste). We also omitted the 1/3 cup canned French fried onion rings and reduced-fat evaporated milk from the recipe.

I preferred to use extra crushed garlic and a can of cream of mushroom soup (Campbells) to replace the fried onion rings and evaporated milk. The dish was really creamy and delicious!

This is a real frugal recipe that would cost less than $5 dollars to make.

Steven Zussino

Steven Zussino is the co-founder of Grocery Alerts Canada. He loves to help Canadians save money on groceries. He also runs the blog, CanadianTravelHacking.com.

AMEX SCOTIA