One of those old comfort foods I used to crave (especially when I wasn't feeling well) was tuna noodle casserole. There's something homey about the creamy, cheesy noodles and tuna that always made me feel better. But I wanted to find a way to make it healthier AND low carb. I looked at several recipes and came up with something great! I got the idea for the basics from this recipe which uses green beans, but mine uses yellow summer squash, mushrooms, and celery. I also took out the mayo because I am not a fan of cooked mayo. It turned out absolutely delicious, creamy and rich and filling, and I didn't miss the noodles at all!
Low Carb Tuna "Noodle" Casserole
1 can of water packed tuna (5 oz), drained
2 c. diced yellow squash
1/2 c. chopped raw mushrooms
1 medium celery stalk, diced
1/3 c shredded reduced fat sharp cheddar cheese
1 Tbsp low fat cream cheese
2 Tbsp low fat Ranch dressing
garlic powder, onion powder, black pepper, and sea salt to taste
In a nonstick skillet, cook mushrooms, celery, and squash with a Tablespoon of water and a sprinkle of salt until veggies are crisp-tender. Add the tuna, cream cheese, Ranch, and seasonings and stir to warm over low heat until combined. Pour mixture into a small casserole pan or bread pan and top with cheese. Bake at 350 for 15-20 minutes until cheese is melted (I used a toaster oven).
I like to mix the cheese into the casserole a bit when serving; then it stays warm and melty.
Half the pan is a nice sized serving for lunch; you could have the whole pan for dinner if you're especially hungry, and it's only 406 calories! I like to eat half with a side of fresh steamed green peas and a salad.
Stats for one serving (half the recipe):
20 g protein
10 g fat
7.5 g carbs
2.5 g fiber
This is going into the regular rotation. Great stuff! Hope you enjoy it too.
**Edited to add: it is very simple to make this recipe Medifast friendly! Just be sure your tuna, drained, weighs 4.7 ounces (2/3 Lean). The reduced fat cheese is the other 1/3 Lean. Your veggies should measure 1.5 cups once cooked. The low fat cream cheese is one condiment and the light Ranch is one Fat. All of the seasonings may total 1/2-1 condiment; I count mine as one condiment. That is for the ENTIRE RECIPE = one L&G meal with 1 Fat and 2 condiments.
1 day ago