Better Eating,
Better Health:

The Benefits of Good Nutrition

Tuna Noodle Casserole

An old school favorite also known as Tuna Rockefeller. This casserole is plenty healthy with the protein of tuna and vitamin-rich spinach, combined with the creamy and crunchy goodness of a mac & cheese-like texture.

Cook time: 50 minutes
Total time: 1 hour 10 minutes


Ingredients

  • Cooking spray
  • 6 ounces egg noodles
  • 3 tablespoons butter 
  • 1 tablespoon extra-virgin olive oil
  • 1 cup finely chopped onion 
  • ½ cup finely chopped celery 
  • 10 ounces mushrooms, sliced 
  • 3 tablespoons dry sherry 
  • 2 teaspoons low-sodium soy sauce 
  • ½ teaspoon kosher salt 
  • ½ teaspoon ground pepper 
  • ¼ cup all-purpose flour 
  • 2 cups low-sodium chicken broth, divided 
  • 1 cup low-fat milk 
  • 2 teaspoons Dijon mustard 
  • 2 5-ounce cans chunk light tuna in olive oil, drained
  • 10 cups baby spinach or 4 cups frozen chopped spinach (thawed)
  • 1 cup coarse fresh breadcrumbs (see Tips), preferably whole-wheat
  • ¾ cup grated sharp Cheddar cheese 
  • 1 tablespoon extra-virgin olive oil

Directions

  1. Preheat oven to 375°F. Coat a 9 x 13-inch pan (or similar-size 3-quart baking dish) with cooking spray.
  2. Cook noodles according to package instructions. Drain and set aside. Dry the pot.
  3. Heat butter and 1 tablespoon oil in the pot over medium heat until the butter is melted. Add onion and celery; cook, stirring occasionally, until soft, about 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid evaporates, 3–5 minutes. 
  4. Stir in sherry, soy sauce, salt and pepper and cook until almost all the liquid has evaporated, 2–4 minutes more. Sprinkle flour over the vegetables, stir to coat and cook for 30 seconds.
  5. Increase heat to high, add ½ cup broth and stir until starting to boil. Add the remaining 1½ cups broth, milk and mustard; bring to a boil and cook, stirring often, until the sauce thickens, about 2 minutes.
  6. Add tuna, spinach and the noodles; cook, gently stirring often, until heated through, about 3 minutes. Transfer to the prepared baking dish.
  7. Combine breadcrumbs and cheese in a small bowl. Stir in 1 tablespoon oil and sprinkle over the casserole.
  8. Bake until the sauce is bubbling and the topping is golden brown, 20–25 minutes.

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