Easy Healthy Tuna Casserole

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Man, or Woman cannot live by lean protein and vegetables alone.  At least I can’t.  I need something with some substance, something that provides a bit of comfort every once in awhile.

I was inspired by this recipe for Cream of Mushroom soup on Skinnytaste, which is like my favorite cooking inspired blog/website.  I changed it up but had never tried making a cream based soup with the blending of flour and water.  It turned out to be a pretty cool technique!

Fish is probably the biggest bang for your buck when it comes to Smartpoints, so this is loaded with it!

I have to admit that this is going in my every once in a great while category because it was so good, so comforting, so delicious, that I wanted to eat more than I should.


1 Cup FF Milk
3 Cups Water
3 Tablespoons Whole Wheat Flour
15 oz Mushrooms Chopped (I used a combo shiitake and baby bella like Skinnytaste recommended)
1/2 Medium Onion, Chopped
1/4 Cup Instant Mashed Potatoes
4 Tablespoon Wildtree Chicken Bouillon (or your favorite this is enough for 6 cups)
1/2 Teaspoon Black Pepper
1/2 Teaspoon Salt
2 Teaspoons Grapeseed Oil (or your favorite)
2 1/2 Cup Albacore Solid White Tuna

16 oz Carba-Nada Egg Fettuccine Noodles
Salt for water
4 oz Cape Cod 40% reduced fat Original Potato Chips crushed

Method of Preparation:

Spray 9×13 baking dish with cooking spray.

Add milk, water, and flour to a bowl and whisk until thoroughly combined.  Set to the side.

In a medium sauce pan heat oil until sizzling and add mushrooms and onion.  Season with salt and black pepper and saute, stirring frequently on medium heat for 5-6 minutes, until onions are translucent.  Add milk/flour/water mixture and bouillon, stirring to combined all ingredients.  Turn heat to low, stirring occasionally for 20 minutes.

Preheat oven to 350 and put a second large soup pan of water for noodles on to boil.  Salt water until it’s salty like broth.

After the soup has cooked for 20 minutes add Instant Mashed Potato Flakes.  Stir to combined and cook for 5 minutes.

Add noodles to boiling water and cook for 2 minutes.  Drain thoroughly.  Once drained add to soup and stir well until combined.  Add tuna and stir until incorporated.  Transfer to prepared baking dish, and sprinkle potato chips on the top.  Cover with foil and bake for 20 minutes.

Remove foil and bake 5 more minutes to “crisp” up chips.

Recipe should make 10 servings.  I let the dish rest a few minutes and then cut 10 even squares with the pan.  Each square is 6 SmartPoints.




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