Tuna, Noodle And Broccoli Bake Recipe - Cooking Index
Tuna, Noodle And Broccoli Bake Recipe - Cooking Index
Instead of condensed soup we made a smooth, onion flavored white sauce with cream, water and ThickenThin. This sauce holds the casserole together. We also added broccoli for flavor, color, and extra nutrition. The rest of the dish -- noodles and tuna -- remains the same.
Courses: Main Course| 1 1/2 cups | 355ml | Small-cut carb-controlled pasta |
| 2 1/2 cups | 365g / 12oz | Small-cut broccoli florets - (abt 1/2 bn) |
| 1 | Large can solid white tuna - (12 oz) - drained, and | |
| Coarsely flaked | ||
| 2 tablespoons | 30ml | Butter |
| 1 tablespoon | 15ml | Onion - finely chopped (small) |
| 1 1/2 cups | 355ml | Heavy cream |
| 1/2 cup | 118ml | Water |
| 1 1/2 tablespoons | 22ml | ThickenThin Not/Starch thickener |
| 1/4 teaspoon | 1.3ml | Salt |
| 1/4 teaspoon | 1.3ml | Freshly-ground black pepper |
Butter a shallow 2-quart baking dish; set aside. Heat oven to 400 degrees.
Cook pasta according to package directions, drain, and rinse under cold water. Transfer to a large bowl and set side.
Cook broccoli in lightly salted boiling water 5 minutes, until crisp-tender. Drain and rinse under cold water. Mix in with noodles. Add tuna and toss gently.
Melt butter in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until soft, about 7 minutes. Stir in the cream, water, thickener, salt and pepper, and cook until mixture boils and thickens, 5 to 8 minutes.
Pour sauce over noodle mixture and toss to combine. Transfer to prepared baking dish. Bake 20 to 30 minutes, until top is nicely browned and casserole is bubbly. Let cool slightly before serving.
This recipe yields 6 servings.
Carbohydrates: 11.5 grams
Net Carbs: 7 grams
Fiber: 4.5 grams
Protein: 25.5 grams
Fat: 28 grams
Calories: 384
Source:
Atkins Cookbook at http://atkinscenter.com
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