Introduction to Tuna Broccoli Casserole
When it comes to whipping up a comforting meal that pleases both the palate and the wallet, Tuna Broccoli Casserole is a fabulous option. This dish combines the heartiness of whole wheat egg noodles with tender broccoli and protein-rich tuna in a creamy sauce, making it an all-in-one dinner that even the pickiest eaters will enjoy.
Why Choose Tuna Broccoli Casserole for Dinner?
Nutritional Powerhouse
Packed with nutrients, this casserole brings together lean protein from the tuna and essential vitamins from the broccoli. Plus, whole wheat noodles add fiber to keep you feeling full longer.
Quick Prep, Big Flavor
With just 35 minutes of prep time, this dish is perfect for weeknight dinners. Who doesn’t want a homemade meal without spending all evening in the kitchen?
Family-Friendly
Whether you’re feeding hungry kids or adults, the creamy texture and savory toppings make this casserole a crowd-pleaser.
For those looking to add a comforting classic to their dinner roster, you can check out more budget-friendly meal options on websites like EatingWell, enhancing your culinary repertoire with ease. So, roll up your sleeves and get ready to dive into this delicious and simple recipe that’s sure to become a favorite!
Ingredients for Tuna Broccoli Casserole
Essential ingredients for your casserole
Creating a delicious Tuna Broccoli Casserole starts with gathering your key ingredients. With these staples, you’re well on your way to a satisfying meal:
- Whole wheat egg noodles: 5 cups make up the base and provide texture.
- Canned tuna: 2 pouches (6.4 ounces each) of albacore white tuna in water give a rich, savory flavor.
- Frozen broccoli florets: 4 cups, thawed, to maintain that vibrant green.
- Homemade cheese sauce: A mixture of ¼ cup cornstarch, 2 cups fat-free milk, and 1 cup reduced-sodium chicken broth, combined with seasonings, creates the creamy backbone of the dish.
- Onion: ¼ cup, sautéed in butter, adds delicious depth.
Optional add-ins to elevate the flavor
Want to take your casserole to the next level? Consider these optional add-ins:
- Herbs and spices: Fresh garlic or additional herbs like oregano or parsley can brighten the flavors.
- Protein boost: Add in chopped turkey bacon or chicken ham for an extra punch of taste.
- Vegetable variety: Sneak in additional veggies like bell peppers or carrots for added crunch and nutrients.
For more delicious tips, check out this handy guide on casserole ingredients. Remember, cooking is an art, so feel free to play around with different combinations!
Step-by-Step Preparation of Tuna Broccoli Casserole
Tuna Broccoli Casserole is not just a dish; it's a hug in a baking dish! With its combination of whole wheat noodles, savory tuna, and creamy cheese sauce, this casserole is sure to please. Whether it's a weeknight meal or a weekend gathering, let's walk through these straightforward steps to create this comforting classic.
Prepping the noodles
Start off by bringing a large pot of salted water to a boil. Cook 5 cups of uncooked whole wheat egg noodles according to the instructions on the package, usually about 8-10 minutes until al dente. After draining them, be sure to give them a quick rinse under cold water to stop the cooking process and keep them from getting sticky. Transfer those perfectly cooked noodles to a lightly greased 3-quart or 13x9-inch baking dish, making sure they’re evenly spread out for the casserole base.
Sautéing the onions
While the noodles are cooking, heat 1 teaspoon of butter in a large nonstick skillet over medium-high heat. When the butter is melted and bubbling, toss in ¼ cup of chopped onion and sauté until they're tender and fragrant—about 5 minutes should do. This step adds a lovely sweetness to your casserole, setting a flavorful foundation that pairs beautifully with the other ingredients.
Crafting the homemade cheese sauce
Now, let’s dive into the star of the show: the cheese sauce. In a separate bowl, whisk together ¼ cup of cornstarch, 2 cups of fat-free milk, and spices: 1 teaspoon of dried basil, 1 teaspoon of dried thyme, ¾ teaspoon of salt, and ½ teaspoon of pepper. Pour this mixture into your skillet with the sautéed onions, stirring constantly. Add 1 cup of reduced-sodium chicken broth and bring the mixture to a boil. Cook until it thickens, about 2 minutes. Remove from heat and stir in ¾ cup of shredded Monterey Jack cheese until it’s melted and gloriously gooey.
Combining the main ingredients
Here comes the fun part! Add 4 cups of thawed frozen broccoli florets and 2 pouches of albacore white tuna (drained) to your cheese sauce. Gently fold this heavenly mixture into the noodles we've patiently set aside. Make sure everything is well combined—each noodle should be coated in that rich, cheesy goodness.
Assembling the casserole for the oven
Now that your Tuna Broccoli Casserole mixture is ready, it’s time to assemble! Spoon the combined mixture over the noodles in your baking dish. Sprinkle with the remaining ¼ cup of Monterey Jack cheese for extra cheesiness. For that crunchy top, toss ⅓ cup of panko bread crumbs with 1 tablespoon of melted butter and sprinkle this over the casserole. Did you know panko creates a lighter, crispier topping than regular bread crumbs? Finally, cover the dish with foil and bake in your preheated oven at 350°F for 45 minutes. When the time’s up, uncover and let it bake for another 15-20 minutes until golden and bubbly.
With these easy steps, your Tuna Broccoli Casserole will be the star of your dinner table, bringing joy and comfort to everyone who digs in. Enjoy the deliciousness!
Variations on Tuna Broccoli Casserole
Adding spices for an extra kick
To elevate your Tuna Broccoli Casserole, consider experimenting with spices. A sprinkle of crushed red pepper can add delightful heat, while garlic powder enhances depth. For a more aromatic option, try adding a touch of lemon zest or nutmeg. These simple additions can transform a familiar dish into a culinary adventure. Spice blends like Italian seasoning or Cajun mix can bring a whole new flavor profile, making dinner feel exciting.
Substituting proteins for variety
Feeling like a change? Switch up the proteins in your Tuna Broccoli Casserole! Try using shredded chicken or even chickpeas for a vegetarian twist. If you enjoy seafood, salmon or shrimp can provide a lovely change of pace. You can also incorporate turkey bacon or chicken ham for a savory kick that pairs beautifully with the broccoli. This versatility allows the dish to fit different cravings and dietary needs while keeping dinner interesting!
For more ideas on ingredient swaps, check out Food Network's guide on cooking substitutions.
Cooking Tips and Notes for Tuna Broccoli Casserole
Ensuring Creamy Consistency
To achieve the perfect creamy consistency in your Tuna Broccoli Casserole, it's essential to whisk your cornstarch and milk thoroughly. This helps prevent lumps when you combine it with your sautéed onions. Consider using low-fat milk for a lighter option while still maintaining that rich taste. Adding a splash of lemon juice can elevate the flavors, balancing out the creaminess.
Tips for Freezing Leftovers
If you find yourself with extra casserole, you can easily freeze the leftovers! Just let the casserole cool completely before portioning it into airtight containers. Make sure to label them with the date. It can last up to three months in the freezer! When you're ready to enjoy it again, simply thaw overnight in the fridge and bake until heated through. For more guidelines on freezing meals, check out this helpful resource on freezing food.
Serving Suggestions for Tuna Broccoli Casserole
What to Pair with Your Casserole
This Tuna Broccoli Casserole shines on its own, but a few thoughtful pairings can elevate your meal. Consider serving it alongside:
- Simple Garden Salad: A fresh mix of greens, cucumbers, and tomatoes adds crunch and balances the richness.
- Garlic Bread: A warm, buttery slice can complement the casserole’s flavors beautifully.
- Steamed Green Beans: Their bright color and slight crispness will add a nice touch.
Creative Ways to Present Your Dish
Presentation matters! You might try:
- Individual Portions: Bake in ramekins for a personalized touch at your next dinner party.
- Garnish: Sprinkle with chopped parsley or a dusting of paprika for color.
- Layered Look: Serve in a clear dish to showcase those beautiful layers of pasta, tuna, and broccoli!
For additional inspiration, check out this presentation guide to elevate your culinary creations.
Time Breakdown for Tuna Broccoli Casserole
Preparation Time
The prep time for your Tuna Broccoli Casserole is just 35 minutes. This includes gathering your ingredients, boiling the noodles, and making your delicious homemade cheese sauce.
Cooking Time
Once prepped, the cooking time is about 1 hour. You'll bake the casserole covered for 45 minutes, then uncover and bake for an additional 15-20 minutes for that golden, bubbly finish.
Total Time
In total, you’ll be looking at a comfortable 1 hour and 35 minutes from start to serving. Perfect for a weeknight meal or a cozy weekend dish that yields 8 generous servings.
For tips on preparing the best casserole, don't miss this article on cheese sauce techniques that can elevate your dish further!
Nutritional Facts for Tuna Broccoli Casserole
Caloric Content
A hearty serving of Tuna Broccoli Casserole contains approximately 300 calories, making it a satisfying yet balanced option for any meal. This dish is designed to fuel your day without packing on the calories.
Protein and Fiber Information
Each serving boasts around 20 grams of protein, thanks to the tuna and whole wheat noodles. Additionally, the broccoli contributes fiber, helping to keep you feeling full and satisfied longer.
Sodium Levels
With about 600 milligrams of sodium per serving, this casserole is crafted to be mindful of your sodium intake. Opting for reduced-sodium chicken broth helps in keeping the levels healthier while still ensuring flavor.
For more insights on the nutritional benefits of ingredients like tuna and broccoli, you can visit Harvard Health or explore detailed nutrition profiles at MyFitnessPal. These resources can provide additional context and stats that might be useful as you whip up this delicious casserole!
FAQs about Tuna Broccoli Casserole
Can I use fresh broccoli instead of frozen?
Absolutely! You can use fresh broccoli for your Tuna Broccoli Casserole, but you'll need to blanch it first. Simply boil your broccoli florets for about 2-3 minutes, then plunge them into ice water to stop the cooking process. This helps maintain that vibrant green color and a crunchy texture that many love.
What are some good substitutions for whole wheat egg noodles?
If you’re looking for alternatives to whole wheat egg noodles, consider options such as gluten-free pasta or even zucchini noodles for a low-carb twist. Spiralized butternut squash is also a delightful and nutritious choice. These substitutions can give your Tuna Broccoli Casserole a unique flavor profile while accommodating various dietary needs.
How long can I store tuna broccoli casserole in the fridge?
You can store your Tuna Broccoli Casserole in the refrigerator for about 3-4 days in an airtight container. If you need to keep it longer, consider freezing it for up to 2 months. To reheat, simply warm it in the oven or microwave, adding a splash of milk if needed to maintain its creamy goodness. For more meal prep tips, check out resources like The Kitchn.
Conclusion on Tuna Broccoli Casserole
This Tuna Broccoli Casserole is not only a delightful blend of flavors but also a nourishing option for busy weeknights. With its healthy ingredients and comforting texture, it’s sure to become a family favorite. Make it your own by experimenting with different veggies or cheese types!
Tuna Broccoli Casserole
Equipment
- Baking Dish
- Nonstick skillet
Ingredients
- 5 cups uncooked whole wheat egg noodles
- 1 teaspoon butter
- ¼ cup chopped onion
- ¼ cup cornstarch
- 2 cups fat-free milk
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- ¾ teaspoon salt
- ½ teaspoon pepper
- 1 cup reduced-sodium chicken broth
- 1 cup shredded Monterey Jack cheese divided
- 4 cups frozen broccoli florets thawed
- 2 pouches albacore white tuna in water
- ⅓ cup panko bread crumbs
- 1 tablespoon butter melted
Instructions
- Preheat oven to 350°. Cook noodles according to package directions; drain. Transfer to a shallow 3-qt. or 13x9-in. baking dish coated with cooking spray.
- Meanwhile, in a large nonstick skillet, heat butter over medium-high heat. Add onion; cook and stir until tender. In a small bowl, whisk cornstarch, milk and seasonings until smooth; stir into pan. Stir in broth. Bring to a boil; cook and stir until thickened, about 2 minutes. Stir in ¾ cup cheese until melted; stir in broccoli and tuna.
- Spoon over noodles; mix well. Sprinkle with remaining ¼ cup cheese. Toss bread crumbs with melted butter; sprinkle over casserole. Bake, covered, 45 minutes. Uncover and bake until cheese is melted, 15-20 minutes longer.
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