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Sunday, April 06 2014

Veggie Tuna Noodle Meal

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Recipe from

Servings: 6

Serving size: 1 cup

Prep Time: 25 mins

ingredients

4 ounces dried medium noodles (2-1/2 cups)
1 tablespoon melted butter
3 tablespoons panko (Japanese-style bread crumbs) or fine dry bread crumbs
10 ounces fresh green beans, trimmed and cut into 2-inch pieces or 1 10-ounce package frozen cut green beans
1 cup sliced fresh mushrooms
3/4 cup chopped red or green sweet pepper
1/2 cup chopped onion
1/2 cup sliced celery
1/2 cup water
2 cloves garlic, minced
1 10 3/4ounce can reduced-sodium condensed cream of mushroom soup
1/2 cup fat-free milk
1/2 cup shredded American or process Swiss cheese (2 ounces)
2 4 1/2ounce can very low sodium chunk white tuna in spring water, drained and flaked

directions

Cook noodles according to package directions; drain and set aside.

Meanwhile, toss panko with butter; set aside.

In a large saucepan combine green beans, mushrooms, red pepper, onion, celery, water, and garlic. Bring to boiling; reduce heat. Cover; simmer about 5 minutes or until vegetables are tender.

Stir soup and milk into vegetable mixture. Cook and stir until heated through. Remove from heat, then stir in cheese until melted. Stir in noodles and tuna.

Spoon mixture into a 2-quart casserole. Sprinkle panko mixture around outside edge of casserole. Bake, uncovered, in a 350 degrees F oven for 25 to 30 minutes or until tuna mixture is bubbly and panko is golden.

nutrition information

Per Serving: cal. (kcal) 241, Fat, total (g) 7, chol. (mg) 53, sat. fat (g) 3, carb. (g) 26, Monosaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 3, sugar (g) 4, pro. (g) 18, vit. A (IU) 1068.98, vit. C (mg) 31.3, Thiamin (mg) 0.24, Riboflavin (mg) 0.29, Niacin (mg) 8.09, Pyridoxine (Vit. B6) (mg) 0.27, Folate (µg) 64.51, Cobalamin (Vit. B12) (µg) 0.73, sodium (mg) 414, Potassium (mg) 580, calcium (mg) 111.06, iron (mg) 1.62, Percent Daily Values are based on a 2,000 calorie diet

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