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Tuna and Pea Casserole

Healthy Tuna and Pea Casserole

Use organic ingredients whenever possible.

  • Author: askdrnandi.com
  • Yield: Serves 6 1x
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Ingredients

8 oz. whole-wheat egg noodles

1 Tbsp extra virgin olive oil

1 medium sweet onion, finely chopped

4 oz. mushrooms, finely sliced

1/2 tsp salt

1/2 cup dry white wine

6 Tbsp bread flour

3 cups non-fat milk

1/2 tsp freshly ground black pepper

12 oz. chunk canned light tuna, drained

1 cup frozen peas, thawed

3/4 cup parmesan cheese

1/3 cup breadcrumbs

Dr Nandis Superfoods Cookbook

Instructions

  • In a large pot, bring water to boil and cook noodles until just tender. About 7-9 minutes.
  • Drain and rinse noodles.
  • Position rack in upper 1/3 of oven.
  • Preheat broiler.
  • Heat olive oil in ovenproof large skillet over medium-high heat.
  • Add onions, mushrooms and salt. Cook until onions soften. Do not let onions brown. Stir often. About 5-6 minutes.
  • Add wine and cook until wine evaporates. About 4-6 minutes.
  • Sprinkle flour over vegetables and stir to coat.
  • Add milk and pepper and bring mixture to a simmer.
  • Stir constantly.
  • Stir in tuna, peas and 1/2 cup parmesan cheese until evenly incorporated.
  • Stir in noodles and remove from heat.
  • In 6 oven-safe oval porcelain ramekins, spoon equal amounts of mixture.
  • Sprinkle casserole with breadcrumbs and remaining parmesan.
  • Broil ramekins until bubbly and browned on top. About 3-5 minutes.

The Health Benefits of Peas

health benefits of peasFind out why adding Peas to your diet will help make you your own Health Hero. Find out more about the Health Benefits of Peas.

 

Tuna and Pea Casserole