Monday, November 9, 2009

Gluten Free, Casein Free Tuna Noodle Casserole

Tuna Casserole

Fall is the time for casseroles! They get a bad rap as unhealthy but if you do it right, casseroles can be a delicious and healthy meal. When you use a can of cream of whatever soup as your casserole sauce, you definitely are loading up on sodium, fat and calories. Making the sauce yourself is just as easy as cracking open a can and is a much better option. Tonight I was in the mood for tuna noodle casserole. Growing up it was a favorite, but my Mom would make one of those boxed mixes where you just add the can of tuna. Have you ever read one of those ingredients labels??? YUCK!! I decided to wing it and go as close to nature as possible and this came out absolutely delicious. The only change I would make next time is that I didn't put enough milk in so it was a little dry.

This makes a small casserole and divided into four servings it comes in under 300 calories each. Add a big serving of veggies like broccoli and you've got a great dinner. Here's the recipe:

Tuna Noodle Casserole
Gluten & Casein Free

Ingredients

1 Tbs Earth Balance Buttery Spread
1 Tbs Flour Mix (Beth's All Purpose)
1/4 C Almond Breeze Unsweetened Milk (This was not enough, try at least 1/2 C)
3 oz Fresh Mushrooms
2 Carrots chopped
2 Celery Stalks chopped
1/3 C Frozen Peas & Pearl Onions
1 Can Solid White Tuna
10 Glutino Plain Crackers (crushed for topping)
4 oz Dry GF Pasta (I use Tinkyada)
Salt and Pepper to taste

Boil the pasta as directed on the package.

While the pasta is cooking, melt Earth Balance in a skillet over medium heat.
Add carrots, celery and mushrooms and saute for a few minutes.
Season with salt and pepper to your liking.
Add flour and milk and simmer until sauce thickens but not too thick, 2 or 3 minutes
Add peas & onions
Drain tuna and add to skillet, cook all together for a couple minutes.

When pasta is done, drain and add to casserole dish
Add vegetable/tuna/milk mixture and stir to combine
Crush crackers and sprinkle over top of casserole

Bake in 350 degree oven for 30 minutes

Enjoy!!

2 comments:

Allie said...

YUM, i am totally making something like this for dinner - but will probably keep the casein in :)

Anonymous said...

my son was just diagnosed with an allergy to gluten and casein. This sounds very good and is seems very easy to make. Thank you.flibro