Old Fashioned Tuna Noodle Casserole

Ingredients

• 8 sliced button mushrooms
• 1 diced white onion 
• 1/2 red pepper, diced 
• 1 stalk diced celery
• 1 tsp minced garlic
• 1/2 tsp each salt and pepper
• 1 bundle of mixed herbs like rosemary, thyme, parsley, and sage
• 1 tsp lemon zest
• the juice of half a lemon
• 1 1/2 cups no sodium added chicken stock
• 1 cup frozen peas
• 2 cups chopped spinach
• 2 tins chunk albacore tuna packed in water
• 1 cup low fat sour cream
• 1/2 cup light parmesan cheese, divided
• 4 cups whole wheat egg noodles 
• 3 tbsp whole wheat Panko breadcrumbs

1. Saute the mushrooms, peppers, celery and onions in a non stick pan misted with olive oil or cooking spray until the onions grow soft and the mushrooms release their water and begin to brown. 
2. Add the garlic, salt and pepper and continue to saute for an additional minute stirring frequently. 
3. Add the chicken stock, herb bundle, lemon zest, lemon juice, spinach and peas. Bring to the boil, cover, and let simmer 10 minutes until the peas are cooked through. Stir in the tuna, sour cream, and 1/4 cup of the Parmesan cheese.
4.  Cook the egg noodles in boiling water for 3 minutes (just until al dente), and drain
5. Mix everything but the breadcrumbs together in a 3 quart casserole treated with cooking spray, top with the breadcrumbs and remaining cheese, and bake in a 350 degree oven for 20-25 minutes until bubbling.
6. Let rest 10 minutes before serving. 
7. Serve with a tossed green salad.  

Nutritional Information per 294 gram serving

Calories: 232 per serving
Total Fat: 5.4 grams
Cholesterol: 37 mg
Sodium: 218 mg
Potassium: 203 mg
Total Carbohydrates: 35.4 grams
Dietary Fiber: 5.1 grams
Sugars: 2.4 grams
Protein: 11.9 grams