Jayme’s Recipe Corner

Tuna Noodle Casserole

Serves 6

Ingredients:

3 cups 750 ml Egg noodles, extra broad, whole wheat

2 tsp 10 ml Canola oil

½ cup 125 ml Onion, chopped 1 clove Garlic

1 cup 250 ml Mushrooms, chopped 1 cup 250 ml Broccoli, fresh, chopped

1 cup 250 ml Peas, frozen, thawed 1 cup 250 ml Cream of mushroom soup, sodium reduced, undiluted 1 cup 250 ml Milk, 2%

½ tsp 2 ml Thyme, dried

1 tbsp 15 ml Dijon mustard, grainy ¼ tsp 1 ml Pepper

340 g Tuna, white, canned in water, drained

½ cup 125 ml Cheddar cheese, lower fat

Directions:

1. Preheat oven to 375˚ F.

2. Cook noodles according to package directions, leaving out salt. Drain and set aside.

3. Heat oil in a large frying pan. Sauté onions and garlic until soft, about 5 minutes. Add in mushrooms and broccoli and cook another 5-7 minutes. Stir in peas gently. Remove from heat and set aside.

4. Whisk soup, milk, thyme, mustard, and pepper together in a saucepan. Cook over medium heat until heated through, about 5 minutes.

5. Coat cooked vegetables with sauce then add in tuna and egg noodles. Transfer mixture to a greased baking dish.

6. Top casserole with cheese and bake 20 minutes or until cheese is melted.

Nutrition Information per Serving:

Calories 272

Fat 7 grams Carbohydrate 28 grams

Fibre 4 grams

Protein 24 grams

Sodium 544 milligrams

Tip: Like a crispier topping? Mix ½ cup of bread crumbs with 1 tablespoon melted margarine and sprinkle over cheese. Bake for an extra 10 minutes.

Source: Sobeys Dietitians Seek support

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Nutrition events

Sobeys Pharmacy Dietitians offer a variety of free nutrition classes and one-on-one counselling. Join Jayme’s Taste & Learn Class on healthier tacos, March 27 from 11:30 a.m. to 1 p.m. at Sobeys Westside. To register or for more information call 902-755-3645 or email jayme.saint@sobeys.com.