I came across the idea for this healthier version of tuna noodle casserole a few years back and, after a few tweaks here and there, have used it ever since as one of my “go-to” recipes when I’m in a pinch. Most of the ingredients are staples found in the pantry and ice box so it is easy to throw together when you are short for time.
By replacing the heavy cream base of the traditional tuna noodle casserole with a lemon juice-olive oil dressing, the saturated fat content of this meal can be reduced. Although I am an advocate for using whole-grain pasta, for this particular dish I wanted a milder tasting noodle that would not compete with the other flavors. Therefore, I used my Evincii/PICKKA’s “Eat This?” app for the iPhone to help me find a satisfactory alternative. After entering my health objectives, I started scanning pasta products. To my suprise, my choice for a milder tasting pasta fell into the “Good Choice” category as did its whole-grain counterpart. I was content with my choice and felt reassured that it was a healthy alternative.
Lemon-Olive Oil Tuna Noodle Casserole
1 (14.4 ounce) box of farfalle pasta, cooked according to package directions
2 green onions, chopped
1 small yellow pepper, chopped
3/4 cup frozen peas, cooked according to package directions
1 (12 ounce) can of solid white albacore tuna packed in water, drained and broken into pieces
1/3 cup shredded parmesan cheese
Lemon-olive oil dressing (recipe below)*
Rinse cooked pasta in cold water and drain. Place pasta into a large bowl. Add yellow pepper, green onion, peas, and tuna fish. Mix to combine the ingredients. Pour lemon-olive oil dressing over pasta mixture and toss to coat. Sprinkle with parmesan cheese. Serve with whole-grain bread.
*Lemon-Olive Oil Dressing: In a small bowl wisk together 1/2 cup extra-virgin olive oil; 3 TBS lemon juice; 3 crushed cloves of garlic; 1 tsp white vinegar; 1/2 tsp of sea salt; 1/2 tsp freshly ground pepper.
What is your favorite way to eat tuna fish? Share with us, we want to know!