Recipes: Tuna noodle casserole with broccoli

TUNA NOODLE CASSEROLE WITH BROCCOLI

Serves 10 to 12.

An American classic, and an easy way to get your kids to eat fish.

• Nonstick cooking spray

• 1 small onion, chopped

• 1 (10 1/2-oz.) can low-sodium, condensed cream of mushroom soup

• 10¹/₂oz. milk (one soup can)

• 1 (12-oz.) pkg. yolk-free egg noodles

• 1 (16-oz.) bag frozen broccoli florets

• 1¹/₂c. shredded reduced-fat Cheddar cheese

• 1 c. crushed Ritz crackers

Directions

Spray large sauté pan with cooking spray and add chopped onion. Sauté until tender, about 2 to 3 minutes. Stir in condensed soup, milk and tuna and cook until hot and bubbly, about 10 minutes.

Meanwhile, cook noodles according to package instructions. After about 5 minutes, add broccoli and cook an additional 7 minutes. Drain. In a large buttered casserole dish, combine hot noodles and tuna mixture.

Top with cheese and crushed crackers and bake until cheese is melted and noodles are hot and bubbly, about 10 minutes.

Nutrition information per serving:

Calories240Fat5 g

Carbohydrates32 gCalcium156 mg

Protein17 gCholesterol13 mg

Dietary fiber3 g

Diabetic exchanges per serving: 2 bread/starch, 2 lean meat.

ASPARAGUS TART (TORTINO DI ASPARAGI)

This pairs well with broiled or baked fish. From Virtualitalia.com.

• 1 ready-made pie crust (half of 15-oz. pkg.), room temperature

• 1 tsp. flour

• 14 oz. asparagus, each spear trimmed to 3 inches

•²/₃c. half-and-half

•¹/₂c. fresh grated Parmesan cheese (about 4 oz.)

• 1 tbsp. chopped fresh tarragon or 1 tsp. dried

•¹/₂tsp. salt

• Pepper

Directions

Cook asparagus in pot of boiling salted water until just crisp-tender, about 4 minutes. Drain well. Place on paper towels. Mix half-and-half, eggs, cheese, tarragon and salt in bowl. Season with pepper. Arrange asparagus in spoke-of-wheel fashion in crust, tips toward edge and ends meeting in center. Pour custard over. Bake until tart puffs and top browns, about 35 minutes. Cool slightly.

Nutrition information per serving:

Calories325Fat21 g

Sodium774 mgSaturated fat9 g

Carbohydrates21 gCalcium243 mg

Dietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 medium-fat meat, 3 fat.

PAN-FRIED TILAPIA WITH WHITE WINE BUTTER SAUCE

Serves 4.

Note: To make fresh bread crumbs, remove the crusts from fresh or day-old bread slices and place in a food processor or blender. Process until fine crumbs have formed, about 45 to 60 seconds. Season with freshly minced parsley and salt and pepper.

• Olive oil

• 1 c. fresh bread crumbs (see Note)

• 1 shallot, chopped

• Lemon juice

•¹/₂c. white wine

• Salt and pepper to taste

Directions

Dredge tilapia fillets in olive oil, then roll in bread crumbs until both sides are covered. Heat an additional 1 to 2 tablespoons olive oil in frying pan and add fillets. Lightly pan-fry until fillets are flaky, about 3 minutes on each side. Remove fish from pan and cover with foil to keep warm.

To make butter sauce, add chopped shallot to pan, along with a dash of lemon juice and the white wine. Cook on medium heat until the liquid is reduced by half, about 5 minutes. Add butter and stir until melted. Serve fish topped with butter sauce.

Nutrition information per serving:

Sodium335 mgSaturated fat9 g

Carbohydrates7 gCalcium55 mg

Protein44 gCholesterol150 mg

Dietary fiber0 g

Diabetic exchanges per serving: ½ bread/starch, 6 lean meat, 1 fat.

Serves 2.

This easy-to-make meatless stew is rich in protein. Fresh mint and lemon give it a Mediterranean kick while cayenne adds heat. From Bon Appetit.

• 2 tbsp. olive oil

• 2 large cloves garlic, chopped

• 3 c. vegetable broth

• 8 oz. red-skinned potatoes, cut into 1/2-in. pieces

• 1 lemon

• 6 oz. torn fresh spinach leaves (about 8 c.)

•¹/₄tsp. cayenne pepper

•¹/₄c. chopped fresh mint

Directions

Heat olive oil in heavy large saucepan over medium heat. Add garlic and stir 30 seconds. Add vegetable broth and lentils; bring to boil. Reduce heat, cover and simmer 10 minutes. Add potatoes; cook uncovered until potatoes and lentils are tender, stirring occasionally, about 15 minutes.

Meanwhile, grate¹/₂teaspoon peel from lemon; squeeze enough juice from lemon to measure 2 tablespoons. Add lemon peel, lemon juice, spinach and cayenne to stew. Cover and simmer stew until spinach wilts and is cooked through, about 2 minutes. Mix in mint. Season to taste with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over low heat before serving.) Spoon stew into large soup bowls. Sprinkle with feta cheese, if desired.

Nutrition information per serving:

Calories562Fat15 g

Carbohydrates84 gCalcium189 mg

Protein29 gCholesterol0 mg

Dietary fiber21 g