Tuna and Green Pea Casserole

6I didn’t grow up eating casseroles. I guess we just weren’t that family. I don’t think either of my parents ever made a casserole for us. I can’t really think of what they made actually.
My dad is Sicilian. He makes Italian food. Pastas. My mom is mixies. A little English, a little Swedish, a little Finnish, a little Welsh that kinda stuff. I don’t really think my mom had a specific genre of cooking. She cooked everything. She is a fantastic cook by the way. No casseroles though.

7I’ve never had tuna casserole before. I saw the recipe in the Rocco DiSpirito book and figured why not give it a shot?
I bought the book a couple of weeks and finally decided to make one of the recipes listed in it.
3It’s one of those “swap this for that” kind of cookbooks. I’m totally into those, conceptually.
Sometimes you need real butter, white sugar and all-purpose flour. I didn’t say these items are particularly good for you, I just said you need it. Ya know, so food tastes good. Why would her royal majesty Miss Paula Deen add butter to everything if it wasn’t so freakin’ tasty? Yeah, that’s what I thought.
This casserole was actually quite good. There weren’t too many crazy swaps. Reduced fat cheese for full fat, panko bread crumbs instead of regular, etc. That I can deal with. If I didn’t tell you what was in it, you’d never guess it was the “healthy” version of the traditional tuna casserole. If you care, it’s 351 calories per serving versus the traditional 826. Shaun T. would be proud of me.
5It was tasty. It’s a good base recipe. Next time I’ll fancy it up a little. Add bacon or ham, sautéed onions and garlic, maybe more cheese…stuff like that. For now, it works. I really liked the mustard flavor throughout. This is an odd statement for me to make since mustard is disgusting. Putting mustard on a hot dog makes me cry. Using mustard instead of mayo on a sandwich is just plain wrong.
I digress.
If you want a good tuna casserole recipe, this is a good starter. What’s nice is that you won’t have the urge to unbutton your pants when you’re done!
4Makes 6 servings
Ingredients
Nonstick cooking spray
6 ounces whole wheat rotini, or any short cut pasta
3/4 cup reduced-fat sour cream
3/4 cup 2% Greek yogurt, I used 0%
3 Tablespoons Dijon mustard, I used stone-ground mustard
5 ounces (1 1/4 cups) shredded 50% reduced-fat cheddar cheese
18 ounces canned albacore tuna, packed in water, drained
1 1/2 cups frozen sweet peas
Salt and pepper, to taste
1/4 cup whole wheat panko bread crumbs, mine weren’t whole wheat
1Preparation Instructions
Preheat your oven to 425 degrees F. Spray an 8x8x2” baking dish with cooking spray, set aside.
Bring a large pot of water to a boil. Once the water is boiling, add your salt. Add the pasta and cook according to the package directions, about 9 minutes. Drain and set aside.
In a medium bowl, mix the sour cream, yogurt, mustard and cheese together. Add the cooked noodles, drained tuna and peas.
Stir gently until the pasta is coated.
Season with salt and pepper to taste.
Pour the mixture into a prepared baking dish and sprinkle with the panko bread crumbs.
At this point, I would add several pats of butter. For this recipe, I obviously did not. What I did was spray the top with a light misting of cooking spray.
Throw it into the preheated oven for about 20 minutes. For the last 5 minutes, I kicked the oven up to broil and let it get nice and crusty brown. If you do this, make sure to watch the oven carefully. When the broiler is on, your food can go from brown and toasty to up in flames in about 2 seconds.
Be careful and enjoy :)!
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13 Response to Tuna and Green Pea Casserole

July 1, 2011 at 2:11 PM

This looks so easy and delicious, a great alternative to the fat laden versions that are everywhere too (even if they do happen to taste pretty scrummy!) Have saved this one and will definitely be making it, will let you know how it turns out :)

July 1, 2011 at 2:36 PM

Mmm, that looks delicious! I've been craving this kind of dish for a while now so I think I'll give it a try. Thank you :)

July 6, 2011 at 5:51 AM

I love a great tuna casserole, but my BF wont touch them! It brings me back to my childhood and is sooo yummy and comforting. Im living vicariously through you for a few minutes.

July 14, 2011 at 2:35 PM

The Procrastobaker - Hope it comes out well :)
Heidi - Enjoy!
Kita - :) glad you stopped by.

Liora
September 11, 2011 at 1:26 PM

Mmmm Thanks for the recipe and the great photos! I was looking for a casserole without cream of mushroom, this one sounds easy and healthy. I will try it tonight :)

Anonymous
September 22, 2011 at 10:55 AM

My husband and I eat only fish and I am always looking for something different than the usual grilled salmon or cod. I grew up on tuna casserole but we put potato chips on top of ours... healthy huh! This sounds very good and I love the idea of putting Greek yogurt in to healthy it up a bit. I am going to try this tonight. Thanks:-).
Stacey

Anonymous
January 6, 2012 at 5:56 PM

It is in the oven currently...yum

January 22, 2012 at 3:47 PM

Just found this through Google and I'm going to try it. My mom liked casseroles, and when I was married I loved them because you have a whole meal in one pot, and while it's cooking you can clean up! I don't cook a lot these days but I am starting to look for ways to keep from buying lunch every day.

May 2, 2012 at 4:31 PM

I hope that picture above isn't the serving size! Sounds delicious. I'll be using this recipe for my own healthy edition soon. Thank you so much! :)

May 4, 2012 at 10:37 AM

This was just amazingly delicious! I added crumbled goat cheese to the other cheeses.
Thank you for a fantastic reinvent of the beloved Tuna Casserole!
Deb

Anonymous
June 13, 2012 at 4:08 PM

It is a wet pouring rain day here in Western Montana, and tuna casserole sounded wonderful, this is a great recipe, I followed it pretty closely, used spincach pasta because that is what I had on hand, and not quite that much Greek Yogurt. It is very good, and easy to add your favorites to. Next time, I will add mushrooms. Thanks!

Anonymous
April 1, 2013 at 3:35 PM

were are the nutrition facts?

April 18, 2013 at 9:01 AM

It's in the oven right now!! I was looking for a healthy version of tuna casserole for my Daycare kids and my girls! I can't wait to try this and have all the kids try it too! Thanks for a healthier version!! :D

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