Spinach-Artichoke Tuna Noodle Casserole
Calories 427 (23% from fat)
Fat 11 gram
Saturated Fat 4 gram
Trans Fat 0 gram
Cholesterol 90 mg.
Sodium 480 mg.
Carb. 52 gram
Fiber 4.5 gram
Sugar 7 gram
Sugar Alcohol 0 gram
Protein 26 gram
buttery cooking spray
16 cups water
1/2 tsp. salt
1 can (14 oz.) artichoke hearts, drained, rinsed and chopped
1 package (16 oz.) wide egg noodles
8 Tbsp. low-fat butter, DIVIDED
(We used I can't believe it's not Butter!)
4 garlic cloves, finely chopped
1 package (9 or 10 oz.) baby spinach (About 8 packed cups.)
1/4 cup whole wheat flour
4 cups fat-free milk, warmed (You can microwave it for 90 seconds.)
(We used Fairlife Fat-Free Ultra-Filtered Milk because it's lower in sugar and higher in protein.)
1/4 cups dry sherry
1/2 tsp. No Salt Sodium-Free Salt Alternative
1/2 tsp. black pepper, ground
4 oz. reduced-fat cream cheese
(We used Philadelphia 1/3 Less Fat Cream Cheese.)
3 cans (5-6 oz. each) white albacore tuna in water, drained
1/4 cup cilantro or parsley, finely chopped
1/2 cup panko plain bread crumbs
Sweet & Sour Sauce
No Sugar Added Barbecue Sauce
Growing up, my family ate many tuna fish casseroles because it was inexpensive and filling. With some tweaks to a recipe from The Pioneer Woman, we ended up with this delicious version that freezes well.
1. Lightly coat a 13x9 casserole dish with buttery cooking spray. Set aside.
2. Fill a large non-stick pot with 16 cups of water. Then add 1/2 teaspoon of salt. Turn heat on high and bring to a boil.
3. While the pot is heating up, drain the artichoke hearts and chop them up. Set aside.
4. Once water is boiling, pour in the wide egg noodles. Cook for 7-8 minutes, stirring occasionally until they're cooked al dente. Pour the noodles into a strainer, drain the water and set noodles aside.
5. Reduce heat in the pot to medium and melt 2 tablespoons of butter. Then add the garlic and saute for 30-45 seconds, until garlic browns.
6. Pour in half the bag of spinach and cook until it starts to wilt, about 30 seconds. Then add the remaining spinach and continue cooking until it's all wilted, about 1 or 2 more minutes.
7. Put a strainer in a bowl. Then pour the spinach into the strainer.
8. Use tongs to squeeze the spinach and let the excess liquid pour into the bowl.
9. Pour the LIQUID from the spinach into the pot. Add the chopped artichoke hearts into the pot and cook, stirring occasionally, until the liquid evaporates and the artichokes turn golden, about 3-4 minutes.
10. Pour the artichokes into the strainer with the spinach.
11. Preheat oven to 400 degrees Fahrenheit.
12. Add 4 tablespoons butter to the pot, keeping the heat on medium. Stir the flour in and mix it with the butter, about 1 minute.
13. Gradually whisk in the milk and sherry. Keep whisking until it's smooth, and cook for 3-4 minutes.
14. Sprinkle in the salt-free alternative and black pepper.
15. Remove the pot from the heat and add the cream cheese, whisking to melt.
16. Stir in the tuna, then the spinach and artichokes and half the parsley or cilantro. Then stir in the noodles. Pour everything into the casserole dish and level it out.
17. Heat the remaining 2 tablespoons of butter in the microwave. Then toss it with the panko bread crumbs and remaining cilantro or parsley.
18. Spread the panko mixture over top of the casserole. Place the dish on top of a rimmed baking sheet and bake until the top turns golden, about 25 to 30 minutes.
19. Let sit for 5 minutes before dividing into 8 servings.
Yield: 8 Servings