(12 servings)

  • 2 Tbsp. margarine
  • 2 cups chopped yellow onions
  • 2 Tbsp. chopped celery
  • 2 Tbsp. minced fresh garlic
  • 5 Tbsp. vermouth
  • ¾ cup all purpose flour
  • 3 cups + 3 Tbsp. lowfat milk, warm
  • 2 ¼ cups vegetable or chicken stock
  • 2 cups frozen carrots and peas, thawed
  • 2 2/3 cups canned mushrooms, drained
  • 2-12 oz. can of water packed white tuna, drained
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 2 ½ tsp. lemon juice
  • pinch of paprika
  • 7 oz. dried egg noodles, cooked until al dente
  • 2 Tbsp. grated cheddar cheese
  • ¼ cup breadcrumbs
  • 2 Tbsp. parmesan cheese

Melt the margarine in a heavy-bottomed pot and add the celery, onions, and garlic. Cook all together until wilted but not browned. Add the vermouth and cook off the alcohol, approximately 5 minutes. Add the flour and stir well. Keep the heat low to avoid burning and continue to cook until the onions are light brown, 5 minutes or so. Stir in the heated milk in batches, making sure it is emulsified before adding more. Whisk in the hot stock gradually. Add all other ingredients and heat thoroughly. Turn off the heat and add the noodles and cheddar cheese, stirring gently.

Prepare an ovenproof casserole pan (12 x 9 ½ x 2 inches) with nonstick spray. Mix together the breadcrumbs and the parmesan cheese. Sprinkle the top of the casserole with the crumb mixture and bake in a 350F oven until golden on top and gently set, approximately one hour.

Per Serving: Calories: 285 Protein: 23gm Fat: 6gm

Carbohydrates: 33gm Sodium: 892mg