Tuna Casserole with Peas
Maya Feller, M.S., RD, CDN, of Brooklyn-based Maya Feller Nutrition, has worked with many low-income families and is well-versed in the realities of putting food on the table that is healthy, affordable, tastes good, and isn't time-prohibitive. "A traditional tuna casserole provides both protein and carbohydrates to keep you full, and is kid-friendly and easy to make," she says about this tuna casserole recipe.
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Can I Make Tuna Casserole Ahead?
Yes! Prepare the casserole through Step 3 and refrigerate for up to 2 days. When starting with a cold assembled casserole, increase the baking time by about 10 minutes.
Is Tuna Casserole Healthy?
Tuna casserole is a comfort-food favorite that's easy and affordable to make if you're feeding a crowd, but is it healthy? It can be a well-balanced meal if you know what to look for and what to add to it.
Opt for Whole-Wheat
Both egg noodles and breadcrumbs are available in whole-wheat varieties and you should opt for them if you can. Whole-wheat noodles and breadcrumbs boost fiber. Fiber-rich foods fill you up faster and keep you satisfied longer which can help you lose weight. Plus, we like the mildly nutty flavor of whole wheat pasta and breadcrumbs and find that it works well in full-flavored dishes like tuna casserole.
Add Veggies
Bulk up your tuna casserole with veggies! In this recipe, we add frozen peas to the mix. Technically legumes, peas are a good source of nutrients including vegetable protein and fiber. You can't go wrong with adding more fiber with its many health benefits. Frozen peas are convenient too and require little to no prep work. Just open the bag, rinse to thaw and you're ready to go.
Pick the Right Tuna
The star of tuna noodle casserole is, of course, the tuna. We use chunk-light tuna packed in water in this recipe, but you can use any tuna you wish. Chunk light tuna is a good economical choice that adds a good amount of protein to the casserole without adding extra fat and calories. If you are watching your sodium intake, you can opt for no-salt added tuna to reduce the sodium in the dish.
Additional reporting by Hilary Meyer
