This zesty, protein and fiber packed tuna casserole is definitely not your mother's tired out recipe (Sorry, Mom!). Salsa and black beans give it a Southwestern flavor, which may sound odd, but it’s a delicious combination dreamed up by Scramble fan Sara Emley. You can make the casserole even healthier by adding up to 1 cup of corn kernels, diced zucchini, or chopped broccoli or tomato.
1cupcorn kernels, diced zucchini, or chopped broccoli or tomato(optional)
15oz.reduced-sodium canned black beans or kidney beans (or use any variety) (or use 1 1/2 cups home-cooked beans for every 15 oz. can),drained and rinsed
10oz. reduced-sodium condensed tomato soup
10oz. low fat milk (or use any variety)
1cupsalsa (look for brands with no sugar added),
1 1/2cupsshredded Cheddar cheese
2Tbsp.bread crumbs (store-bought or homemade)(use wheat/gluten-free, if needed)
Instructions
Preheat the oven to 450 degrees. In a large pot, cook the noodles according to the package directions. When they are done, drain and run cold water over them to cool them. Spray a large (2-quart or bigger) casserole dish with nonstick cooking spray.
Meanwhile, in a large skillet, heat the oil over medium heat and sauté the onions, peppers and tuna (optional), and any optional vegetables, for about 5 minutes, stirring frequently, until they are softened. Stir in the beans and remove the skillet from the heat.
In a small saucepan over low heat, combine the soup, milk and salsa.
Put 1/2 the noodles in the casserole dish. Cover them with 1/2 the vegetable-tuna mixture and 1/2 the cheese.
Top that with the remaining noodles and vegetable mixture.
Pour the tomato-milk-salsa sauce over everything. Top it with the bread crumbs and the remaining cheese.
Bake it for 25-30 minutes until the top is browned and the sauce is bubbly. Serve it immediately or refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions:
No need to pre-cook the noodles. Put the oil, onions, bell peppers, tuna (optional), beans, tomato soup, milk, salsa, any optional vegetables and 3/4 cup shredded Cheddar cheese in the slow cooker, give it a quick stir to combine, and cook on low for 6-10 hours, or high for 3-4 hours. 30 minutes before serving, add the noodles, and push them gently into the mixture (or stir slightly) to make sure they are immersed in the liquid. 5 minutes or so before serving, top with the bread crumbs and remaining 3/4 cup Cheddar cheese and allow the cheese to melt. This will be very hot when served; for little ones, let stand for 5 minutes or so before eating.
(Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Cook the noodles and store tossed with a little oil to prevent sticking, dice the onion and the bell pepper, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the dish.Scramble Flavor Booster: Use spicy salsa.Tip: If the casserole is very full, set it on a baking sheet in the oven to avoid it spilling over and making a mess.Nutritional Information Per Serving (% based upon daily values): Calories 370, Total Fat: 11g, 17%; Saturated Fat: 5g, 25%; Cholesterol: 65mg, 22%; Sodium: 460mg, 19%; Total Carbohydrate: 45g, 15%; Dietary Fiber: 6g, 24%; Sugar: 10g; Protein: 21gLike this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Keyword All, Dinner, Fall, Freezer-Friendly, High Fiber, Kid-Friendly, Kosher, Low Fat, Low Sodium, Main Dish, Make-Ahead, Nut-Free, Potluck/Buffet, Slow Cooker, Spring, Summer, Vegetarian, Winter