De-Lightful Tuna Casserole

This recipe is a lighter twist on the classic tuna casserole, keeping it comforting and creamy while reducing excess fat and calories. It serves about 4–6 people.

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Ingredients:

For the Casserole:

• 8 ounces (about 2 cups) whole wheat or high-fiber elbow macaroni
• 2 cans (5 ounces each) tuna in water, drained
• 1 cup frozen peas
• 1 cup chopped carrots
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 cup mushrooms, sliced
• 1/2 cup celery, finely diced
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried thyme
• 1/4 teaspoon paprika

For the Light Cream Sauce:

• 2 tablespoons olive oil
• 2 tablespoons all-purpose flour (or whole wheat flour for extra fiber)
• 2 cups low-fat milk (1% or skim)
• 1/2 cup low-sodium chicken or vegetable broth
• 1/4 cup plain Greek yogurt (adds creaminess without heavy cream)
• 1 teaspoon Dijon mustard
• 1/4 teaspoon nutmeg (optional, enhances flavor)

For the Topping:

• 1/2 cup whole grain breadcrumbs
• 1/4 cup grated Parmesan cheese (optional for a lighter version)
• 1 teaspoon olive oil
• Fresh parsley, chopped, for garnish

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Instructions:

1. Preheat Oven and Prepare Pasta

1. Preheat your oven to 375°F (190°C).
2. Bring a large pot of salted water to a boil. Cook the elbow macaroni according to package instructions until al dente (slightly firm).
3. Drain the pasta and set aside. Toss lightly with a teaspoon of olive oil to prevent sticking.

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2. Prepare the Light Cream Sauce

1. In a medium saucepan, heat 2 tablespoons olive oil over medium heat.
2. Add the minced garlic and diced onions. Sauté until onions become translucent, about 3–4 minutes.
3. Add the flour and whisk constantly for 1–2 minutes to create a light roux. The flour will help thicken the sauce.
4. Gradually add the milk and broth while whisking to avoid lumps.
5. Bring the mixture to a gentle simmer. Continue whisking until the sauce thickens slightly, about 5–7 minutes.
6. Remove from heat, then stir in Greek yogurt, Dijon mustard, salt, pepper, thyme, paprika, and nutmeg. Taste and adjust seasonings if necessary.

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3. Combine Casserole Ingredients

1. In a large mixing bowl, combine the cooked pasta, drained tuna, peas, carrots, mushrooms, and celery.
2. Pour the cream sauce over the mixture and gently fold until everything is evenly coated.
3. Transfer the mixture to a lightly greased 9×13-inch baking dish.

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4. Prepare Topping

1. In a small bowl, mix breadcrumbs, Parmesan cheese, and olive oil until the crumbs are lightly coated.
2. Sprinkle the breadcrumb mixture evenly over the casserole. This adds a satisfying crunch while keeping the topping light.

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5. Bake the Casserole

1. Place the casserole in the preheated oven and bake uncovered for 25–30 minutes, or until the top is golden brown and the casserole is bubbling at the edges.
2. If desired, broil for an additional 1–2 minutes at the end to achieve a crispier topping.

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6. Serve

1. Remove from the oven and let the casserole sit for 5 minutes to settle.
2. Garnish with freshly chopped parsley before serving for a pop of color and freshness.
3. Serve warm with a simple green salad or steamed vegetables for a complete, light meal.

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Tips for the De-Lightful Version

• Use whole wheat pasta or chickpea pasta for extra fiber and protein.
• Greek yogurt adds creaminess without excess fat—avoid sour cream or heavy cream for a lighter version.
• Frozen or fresh vegetables can be substituted depending on what you have on hand.
• Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until heated through.