Helen'S Tuna Casserole(Low-Fat Recipe)
A creamy, low-fat tuna casserole combining tender noodles, green peas, and a savory mushroom sauce, perfect for a comforting and healthy family meal.
Ingredients
Instructions
- Boil the yolkless noodles, then drain and set aside.
- Saute chopped onion in a minimal amount of oil until translucent.
- In a bowl, mix low-fat cream of mushroom soup, skim milk, canned tuna, salt, and pepper.
- Add the soup mixture to the cooked noodles, then fold in the thawed green peas and sautéed onion.
- Transfer the mixture to a large casserole dish.
- Cut the fat-free cheese into triangles and place on top of the casserole.
- Bake at 325°F (160°C) for 30 minutes until heated through and cheese is slightly melted.
Tips & Substitutions
For a creamier texture, consider adding a spoonful of Greek yogurt or a dollop of sour cream to the soup mixture. You can also substitute the green peas with frozen mixed vegetables if desired. For a gluten-free version, use gluten-free noodles. Make sure to drain the tuna well to avoid excess moisture in the casserole.
Serving Suggestions
This tuna casserole pairs beautifully with a crisp side salad or steamed vegetables for a complete meal. You can also serve it with garlic bread or crusty rolls. For an extra layer of flavor, sprinkle some breadcrumbs or crushed crackers on top before baking. For more variations, check out other American recipes that feature seafood.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, preheat the oven to 350°F (175°C) and bake for about 20 minutes until heated through. Alternatively, you can microwave individual portions for 2-3 minutes, stirring halfway through for even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Helen'S Tuna Casserole(Low-Fat Recipe) contains roughly 432 calories, with 12g protein, 59g carbohydrates, and 17g fat. It is an excellent source of protein (23% of the Daily Value) and iron (21% of the Daily Value), and a good source of calcium and potassium. Note that it is relatively high in sodium, at 1039mg per serving (45% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tuna instead of canned tuna?
Yes, you can use fresh tuna for a more robust flavor. Just make sure to cook it thoroughly before mixing it into the casserole. You can poach or grill the tuna and then flake it into pieces to add to the dish.
Is there a way to make this recipe dairy-free?
Absolutely! You can replace the skim milk with a dairy-free alternative like almond milk or oat milk. For the cheese, use a dairy-free cheese substitute that melts well, ensuring the casserole remains flavorful and creamy.
How can I make this casserole spicier?
For a spicy kick, try adding diced jalapeños or a pinch of cayenne pepper to the soup mixture. You could also incorporate some hot sauce or sprinkle red pepper flakes on top before baking to enhance the heat level in the dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).