Veggie Loaded Tuna Noodle Casserole – 21 Day Fix Approved
This Tuna Noodle Casserole is a healthier twist on an old favorite. For the best tuna noodle casserole, stop cooking your noodles and drain them when they are still al dente (a little bit firm). They’ll continue to cook in the oven and absorb the flavors of the sauce without becoming mushy. (Author: Beachbody)
- 4 oz. dry small whole-wheat pasta shells
- 3 tsp. olive oil, divided use
- 1 medium onion, chopped
- 2 tsp. minced garlic
- 1 cup chopped kale
- 8 oz. sliced mushrooms
- 2 Tbsp. whole-wheat flour or white
- 1 cup reduced-fat (2%) milk
- 1 cup low-sodium vegetable broth
- 1 1/2 tsp. sea salt (or Himalayan salt), divided use
- ½ tsp. ground black pepper, divided use
- 1½ cups frozen green peas
- 2 cans (6-oz. each) chunk light tuna, packed in water, drained
- ½ cup whole-grain panko bread crumbs
Cook shells according to package directions; drain. Set aside.
Preheat oven to 375° F. Heat 2 tsp. oil in large nonstick skillet over medium heat.
Add onion, garlic and kale; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add mushrooms; cook, stirring frequently, for 4 to 6 minutes, or until mushrooms are soft and most of the liquid has evaporated. Add the remaining 1 tsp. oil; cook, stirring frequently, for 1 minute.
Add flour; cook, stirring frequently, for 1 to 2 minutes, or until flour and oil form a paste.
Slowly add milk, broth, salt, and pepper. Bring to a boil, stirring frequently. Reduce heat to medium-low.
Add peas, tuna, and shells; cook, stirring frequently, for 2 minutes.
Place tuna mixture in a 2-quart baking dish. Top evenly with bread crumbs. Bake for 30 to 32 minutes, or until casserole is bubbling and brown.