Low-Fat Tuna Noodle Casserole

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8 oz egg noodles, cooked

2 tbsp olive oil

1/3 c onion, diced small

1/3 c carrot, cut into small pieces

2 tbsp flour

3 cups skim milk

4 oz Neufchatel cream cheese, softened

2 tbsp mustard (Dijon is best)

½ tsp onion powder

salt and pepper (to taste)

¾ c frozen green peas, thawed

½ c (2 oz) grated parm cheese

2 (5 oz) cans albacore tuna; packed in water, drained


1. Preheat broiler in the oven. Spray your baking dish and set aside. Cook the noodles according to the package and drain. Over med heat in a large skillet, sauté the onion and the carrot in olive until the onion is translucent and the carrot is softened. Add the flour and cook for a minute or two.

2. Add the milk and whisk until slightly thickened; approximately 5 minutes. Stir in the cream cheese, mustard, onion powder and S & P.

3. Stir constantly and cook till incorporated well. Remove the pan from the heat and add the remaining ingredients along with the noodles. Spoon into the prepared dish and top with a little more Parm cheese, if desired. Cook under the broiler until the top is slightly browned and the dish is warmed through. Let stand a few minutes and enjoy.

Bon Appetit!

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