When everything in our society seems to be programmed to "fast", our bodies and minds are ultimately the victim when it comes to food. Fast food is bad and really doesn't everyone just want to feel good? Fish is an easy, yummy way to add necessary vitamins and minerals for your overall well-being. Tuna casserole has become a staple in many of our dinner menus because it's healthy, frugal and delicious! Recipes vary and to keep this dish from get boring, here is one of our revamped recipes with preservative-free, all natural ingredients. Enjoy!
Here's what you'll need:
Family size tuna pack (we prefer the pouch in sunflower oil over anything in a can, but if you must buy canned choose the one in olive oil)
Half of a medium onion & half of a medium green bell pepper, diced (you can cheat & buy them already diced in the freezer section)
Butter (our choice: Smart Balance)
Half & half, milk or vegetable stock/broth (most to least fattening)
Dry white wine or white wine vinegar (the secret ingredient!)
Spices (salt, pepper, garlic powder, dill, seasoning salt optional)
Approximately 1/2 of 16 oz. box or bag of semolina pasta(we prefer penne but any noodle will do)
Cheeses (your choice - cheddar, provolone & Swiss are our standards, pepper jack or smoked cheese for a twist)
Preheat oven to 375 degrees. In a large, deep sauce pan saute onions and bell pepper in butter over medium heat until near translucent. Meanwhile, boil your noodles according to package directions. Add garlic powder to your onion-pepper mixture and cook for another minute or two. Then add a little more butter and your tuna; stir in salt and pepper. Turn heat to medium-high heat, add a heavy splash of white wine (less if using vinegar) and allow the heat to cook off the liquid. Your pan should have a light brown coating on the bottom. Pour in about 1/2 cup of milk into tuna mixture and season with dill and other preferred spices; allow mixture to slightly thicken. Add noodles to your tuna mixture and toss lightly. Pour into a shallow baking dish and top with cheese. Bake for about 10-15 minutes. Serve with steamed veggies or a leafy green salad for maximum health benefits!
Please note: as two feisty southern belles, we never really measure anything and we only make this dish for people we really like...
Here's what you'll need:
Family size tuna pack (we prefer the pouch in sunflower oil over anything in a can, but if you must buy canned choose the one in olive oil)
Half of a medium onion & half of a medium green bell pepper, diced (you can cheat & buy them already diced in the freezer section)
Butter (our choice: Smart Balance)
Half & half, milk or vegetable stock/broth (most to least fattening)
Dry white wine or white wine vinegar (the secret ingredient!)
Spices (salt, pepper, garlic powder, dill, seasoning salt optional)
Approximately 1/2 of 16 oz. box or bag of semolina pasta(we prefer penne but any noodle will do)
Cheeses (your choice - cheddar, provolone & Swiss are our standards, pepper jack or smoked cheese for a twist)
Preheat oven to 375 degrees. In a large, deep sauce pan saute onions and bell pepper in butter over medium heat until near translucent. Meanwhile, boil your noodles according to package directions. Add garlic powder to your onion-pepper mixture and cook for another minute or two. Then add a little more butter and your tuna; stir in salt and pepper. Turn heat to medium-high heat, add a heavy splash of white wine (less if using vinegar) and allow the heat to cook off the liquid. Your pan should have a light brown coating on the bottom. Pour in about 1/2 cup of milk into tuna mixture and season with dill and other preferred spices; allow mixture to slightly thicken. Add noodles to your tuna mixture and toss lightly. Pour into a shallow baking dish and top with cheese. Bake for about 10-15 minutes. Serve with steamed veggies or a leafy green salad for maximum health benefits!
Please note: as two feisty southern belles, we never really measure anything and we only make this dish for people we really like...
“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”
-Madeleine L'Engle (1918--) American author.
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