Friday, August 10, 2012

Fancy tuna casserole

13 oz package of whole grain shell noodles
 3 (7 oz) packages of tuna, or 4 (5oz) cans of tuna (the pouches taste better)
1 small onion chopped
fresh oregano, or parsley (don't use dried oregano, it will be too strong)
1 cup of sliced button mushrooms
1 crown of broccoli chopped
 creamy chicken sauce (recipe below)
bread crumbs
or Parmesan cheese

Preheat oven to 350 degrees (Fahrenheit). Cook noodles according to package directions, then drain and reserve. Saute onion, mushroom, and broccoli for a few minutes remove from heat and mix in a large bowl with the cooked pasta, then mix in your creamy chicken sauce. Add tuna and chopped fresh oregano or parsley, and mix. Pour into a 9x13 casserole dish, then top with bread crumbs or Parmesan cheese. Bake for 20 minutes or until golden brown, and bubbly.

Creamy Chicken Sauce
1/4 cup olive oil
6 tablespoons of flour or 3 of cornstarch
1 1/2 cups of low sodium chicken broth
1/2 cup of almond milk, or 2% milk if not doing dairy free
2/3 cup of white wine
1 clove of garlic crushed and minced fine

In a double boiler whisk olive oil with the flour or cornstarch. Then slowly add the liquids, mix well and alternating each liquid through out the cooking process. Stir frequently and watch for thickening, add the garlic in last. Add some salt to taste. The sauce will thicken even more as it cools.

If avoiding dairy use the breadcrumbs, or even cracker crumbs as a topping.

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