Is it just me or does almost anything taste good when you put it in a casserole? Well, this is one casserole that not only tastes good, but is good for you. A slight modification removing the condensed soup and creating your own broth with fresh veggies provides a healthier take on your traditional tuna noodle casserole. It’s still quick and easy, but reduces the fat and sodium content and also ups your vegetable intake – a great way to work towards your 5 a day! Also, tuna is another one of those fantastic super foods. High in Omega 3 fatty acids along with a host of other nutrients, tuna has been shown to have a positive impact on cardiovascular health, blood pressure, arthritis and is even considered a possible prevention tool for Alzheimer’s. Amazing all that comes packed in such a small can. Also, just a quick heads up, if you’re interested in adding to your coupon inventory this month, be sure to check out this week’s giveaway.
Tuna Veggie Casserole
(Adapted from a Foodnetwork.com recipe)
Total Ingredients Cost Based on Publix Pricing with Coupons = $18.82 or $4.71 per serving
(For just a few dollars more, you could double this recipe and freeze the extra portions for later in the month)
Here’s What You Will Need To Pick Up From Publix:
Bumble Bee Premium Chunk Light Tuna 4 pk, BOGO $3.99
Barilla Whole Wheat Penne or Fettuccine Pasta 13.25 to 16 oz, , BOGO $1.23
-$1/2 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)
-$0.55/1 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)
College Inn Low Sodium Chicken or Vegetable Broth 48 oz, BOGO $3.59
Low-Fat Milk, $3.69
$1/1 Smart Balance Milk 7/10/2011 SS Insert (exp 8/24/2011)
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling
Nature’s Own Whole Wheat Bread 20 oz, BOGO $2.85
Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79
OR
Fresh Broccoli, 2/$4
Baby Portabella Mushrooms, 8 oz, 2/$3
Onion, $.49
Celery (Optional), $1.69
If you don’t have on hand, you will also need:
Canola Oil
Flour
Salt & Pepper
Preheat your oven to 425 degrees F. Place 5-6 slices of bread in food processor or blender and pulse for 30 seconds until you’ve got fine bread crumbs (makes about 2 1/2 to 3 cups crumbs). You can also use store bought bread crumbs to make your life a little easier. Begin boiling the water to cook the pasta and prepare the pasta according to package directions. While pasta is cooking, heat 1 Tbsp oil in a large skillet over medium heat. Add 1 cup chopped onions and cook until onions are soft and translucent, about 5-8 minutes. If including, add 1/2 cup chopped celery and cook, stirring, until just tender, 6 minutes. Add 2 1/2 cups chopped mushrooms and cook, stirring another 5 to 7 minutes. Add 1/4 cup flour all at once and stir quickly until flour is completely mixed into vegetables and there are no lumps. Add 3 cups low-fat milk and 1 cup low sodium broth, combine and bring mixture to a boil, stirring frequently. Reduce heat to a quick simmer and cook, stirring, until liquid has thickened and reduced by about 1/2 cup, 7 to 8 minutes. Add 1/4 tsp salt and 1/4 tsp pepper and stir to combine. Combine cooked pasta, vegetable mixture, 1 10 oz pkg chopped up frozen broccoli (thawed), and 4 cans of tuna. Stir the mixture well. Pour into a 9 by 13-inch casserole. Top with bread crumbs. Bake for 25 minutes, or until crumbs are golden brown and toasted.
NOTE: If you want to use fresh rather than frozen broccoli, you can chop up the broccoli and as you are preparing the pasta add the broccoli the last few minutes it is boiling. Drain both the pasta and broccoli and then add at the stage where you combine all the ingredients.
This recipe is a preview of my Better For You & Budget Friendly weekly meal plan.(last week’s meal plan HERE). The full meal plan publishes on Thursdays, so come back and check it out! I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market. However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply.
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