Meals in Minutes- Seafood

Tuna Noodle Casserole

8 oz Whole grain egg noodles
1 T Extra virgin olive oil
1/2 c Frozen, chopped onion
8 oz Mushrooms, sliced
1/2 c White cooking wine
6 T Flour
3 c Skim milk
1/2 tsp Black pepper
12 oz Canned very low sodium tuna, drained
1 c Frozen peas, thawed
1/2 c Grated Parmesan cheese
1/2 c Bread crumbs
Per Serving Size (1 cup): 
Calories: 408
Fat: 8 grams
Saturated fat: 2 grams 
Cholesterol: 69 milligrams
Sodium: 464 milligrams
Carbohydrate: 69 grams
Fiber: 6 grams
Protein: 30 grams
Number of servings: 6
Preheat broiler, position rack in upper third of oven. Cook noodles according to package directions. Meanwhile, heat oil in non-stick skillet over medium high heat. Add onions and mushrooms, cook about 5 minutes, stirring often. Add cooking wine, cook about 4-5 minutes. Sprinkle flour over vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and then noodles. Put entire mixture in a 9x13 inch pan. Sprinkle with Parmesan cheese and bread crumbs. Place in broiler until lightly browned, 3-4 minutes.
*Recipe adapted from