"TUNA NOODLE CASSEROLE"
Recipe from Jeanne Jones' Homestyle Cooking Made Healthy by Jeanne Jones (Rodale Books; March 15, 1999)
Makes 6 servings --- easy
Casseroles became popular during the Great Depression because they were economical. Their appeal continued into the 1940s because they were convenient. With more women working outside the home during World War II, a one-dish meal that could be prepared ahead of time and reheated for supper was indeed a blessing.
- 8 ounces no-yolk noodles
- 1 tablespoon butter or margarine
- 4 ounces mushrooms, thinly sliced
- 1 can (10-3/4 ounces) fat-free, reduced-sodium condensed cream of mushroom soup
- 1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese
- 8 ounces fat-free plain yogurt
- 1/2 cup sliced scallions
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon celery seeds
- 1/4 teaspoon crushed red-pepper flakes
- 1 package (16 ounces) frozen broccoli florets, thawed
- 1 can (12 ounces) water-packed chunk light tuna, rinsed,drained, and flaked
- 1/2 cup crushed reduced-fat snack crackers
- 1/4 cup (1 ounce) grated Parmesan cheese
This flavorful, basic chicken broth is a good base for most soups. You'll find it has a mild chicken flavor with no other strong defining flavors to compete with the taste of the soup you are preparing.
Combine all the ingredients in an 8-quart stockpot and place over high heat. When the liquid comes to a boil, reduce the heat to medium-low, cover the pot, and simmer, skimming the surface occasionally, until the chicken is falling-off-the-bone tender, 1-1/2 to 2 hours. Allow to stand and cool to room temperature.
Strain the broth through a large sieve or colander into a bowl or plastic container. Use a wooden spoon to press the chicken and vegetables against the sieve to extract as much of the broth as possible. (Reserve the chicken and vegetables to eat separately, if desired.) Cover the container and place in the refrigerator until thoroughly chilled and the fat has hardened on the surface, at least 8 hours or preferably overnight. Use a slotted metal spoon or spatula to remove all of the fat from the broth.
Divide the broth into two or three smaller containers and store in the refrigerator for up to five days or freeze for up to three months.
1. Preheat the oven to 350 F. Coat a 2-1/2 quart or 13" x 9" baking dish with nonstick spray. Set aside.
2. In a large covered pot, bring water to a boil over high heat. Add the noodles and cook according to the package directions. Set aside.
3. Meanwhile, melt the butter or margarine in a large skillet over medium heat. Add the mushrooms and cook, stirring frequently, for about 4 minutes, or until tender. Add the soup, Monterey Jack, yogurt, scallions, black pepper, celery seeds, and red-pepper flakes. Mix well. Add the broccoli, tuna, and noodles. Fold to coat with the sauce. Spoon into the prepared baking dish.
4. In a small bowl, combine the crackers and Parmesan. Sprinkle evenly over the noodle mixture. Bake for 30 to 35 minutes, or until bubbly and lightly browned.
Each serving contains: 1,038 calories; 41 g. fat
Each serving contains: 622 calories; 14 g. fat
Makes 6 servings
Per serving: 622 calories, 947 mg. sodium, 14 g. fat, 76 g. carbohydrates, 52 mg. cholesterol, 47 g. protein
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