Wednesday, March 4, 2009

Tuna Casserole

On a comfort food, leftovers to reheat kind of kick.

Tonight was tuna casserole. Well, is tuna casserole. Its in the oven right now. Pretty straight forward, with a bechamel instead of like canned cream of shit.

Went like this this time:
1/4 cup butter (i like to keep salted around)
1/4 cup flour
1/2 white onion, small dice
1 clove garlic, minced
2 cups milk (nonfat today)
1 cup frozen peas
1 carrot, diced
6 oz egg noodles
2 cans tuna fish (today, i added the liquid in one of the cans but drained the other)
Salt & pepper to taste

1 slice whole wheat bread
1 tbsp butter

1. Set a pot of salted water to boil. Preheat the oven to 350F. Grease a pan of some size. Mine's an Ikea (what?!) rectangle thing. I'll measure it later for you. Smaller than a 9x13.
2. In another pan, throw in the half stick of butter over medium-low heat. Add onions. Sweat for a few minutes, until translucent. Add garlic. Cook another minute or two. Whisk in flour. Cook for a few minutes, until bubbly but not any darker (this is a pale roux). Add milk, whisking all the lumps out. I generally add half at a time. This is your bechamel! Continue stirring every so often, and cooking. It should thicken up a bit.
3. Your salted water should be boiling. Throw in your carrots and egg noodles. Cook for around 5 minutes, until the noodles are on the raw-er side of done.
4. Add your peas and tuna to the bechamel. Stir gently, so as not to break up the tuna toooo much. Alternatively, you can wait to put the tuna in til later, but I dont.
5. Put your slice of bread in the food processor. Pulse until you've got fine breadcrumbs. Add the tbsp of butter. Pulse until you've got breadcrumbs combined with butter.
6. Drain the noodles/carrots. Return to pot (because this is your big pot and you dont want to dirty up more dishes! Add your bechamel to it. If you didn't add your tuna yet, add it now. Mix. Salt and pepper to taste. Probably more than you'd think you needed. Pour into your greased pan. Top with breadcrumbs.
7. Bake at 350F for like 25-35 minutes, until browned.

Eat over a period of a few days. Should be 4-6 servings or so.

For 4 servings: Cal=483, Fat=23g, SatFat=11g, Carbs=34g, Fiber=4g, Sugar=10g, Protein=34g

*EDIT* Total cost ~ $4.54

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