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Lilly’s Table

 
 
Broccoli- Simply Steamed
© Lillys-Table.com Photo of Mushroom Pasta & Tuna Casserole
 

Tags: Dairy Free Gluten-Free Low-Glycemic Nut Free

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

30 mins

Time
Estimate
30 mins

Icon Heart Healthy

Gluten
Free?
Yes

Winter

Typical
Season
Winter

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Winter

Mushroom Pasta & Tuna Casserole

from Mushroom Tuna Noodle & Broccoli, the Week of October 30, 2016.
View the previous recipe for this meal.

A silky puree of mushroom & cauliflower replaces the good old, full of chemicals cream of mushroom soup. The healthiness is balanced with a crunchy, bright & lemony topping of crushed potato chips. Use whole wheat or brown rice pasta. Ideally, buy a safe, sustainable brand of tuna* with low-mercury content. And if you love dairy, feel free to add a sprinkle of cheese to this naturally dairy free dish.

Ingredients

  • 1 clove garlic, minced
  • 1 teaspoon olive oil
  • 2 cups cauliflower, finely chopped
  • 8 ounces mushroom, roughly chop
  • ½ teaspoon salt
  • 1 cup broth, cold, divided
  • 6 ounces pasta, such as egg noodles, shells, macaroni
  • 1 can tuna, drained*
  • 2 ounces low-salt plain potato chips , smashed
  • 1 lemon, optional- just the zest

Serving Size: 4 People

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Preparation Instructions

Boil water.

Saute the garlic in the olive oil over medium heat just until it sizzles. Add in the cauliflower, mushrooms and salt, saute until they gain a bit of color. Pour in half of the broth and bring up to a simmer. Cover and steam for about 5 minutes until the cauliflower is falling apart.

Boil the pasta according to the package until el dente, about 6-9 minutes.

Blend the vegetables until smooth, pouring in the cold broth as needed to unstick the blender. Toss the sauce with the cooked pasta and drained tuna.* The casserole can be made ahead up to this point.

Preheat the oven to 375.

Mash up the potato chips with the lemon zest and sprinkle on top. Bake the casserole dish for at least 10 minutes until the center is piping hot.

If you made it ahead and are starting with a cold casserole, cover it with foil and bake at 375 for at least 20 minutes until the center is hot to the touch. Remove the foil, sprinkle on the chips & lemon zest and bake for 10 minutes with the foil off.

*Ideally purchase tuna caught in the Pacific by troll or pole and line. Several brands our now advertising where they were caught and stating they are low in mercury. They cost a bit more, but are worth seeking out.