Dairy-Free Tuna Noodle UnCasserole

Dairy Free
Health score
18%
Dairy-Free Tuna Noodle UnCasserole
15 min.
4
421kcal

Suggestions

Ingredients

  • tablespoons dairy-free buttery spread 
  • tablespoons flour gluten-free whole wheat all-purpose (can use or flour, if needed)
  • cups chicken broth 
  • ounce tuna flaked canned
  • 1.5 cups peas fresh green frozen canned (can sub or )
  • 0.5 teaspoon pepper black
  • cups soup noodles gluten-free rinsed cooked drained (can use , if needed)

Equipment

  • frying pan
  • whisk
  • pot

Directions

  1. Melt the buttery spread in a skillet or pot over medium heat.
  2. Add the flour and whisk until no lumps remain.
  3. Add ¼ to ½ cup of the chicken broth and whisk until smooth.
  4. Slowly whisk in the remaining chicken broth.
  5. Add the flaked tuna, and bring to a boil while continuing to whisk.
  6. Once boiling, add the frozen peas, reduce the heat to low, and simmer until the sauce reaches your desired thickness, about 3 to 5 minutes.
  7. Whisk in the black pepper.
  8. Add the cooked noodles and gently stir until they are well-coated in the sauce.

Nutrition Facts

Calories421kcal
Protein21.54%
Fat15.48%
Carbs62.98%

Properties

Glycemic Index
31.21
Glycemic Load
26.97
Inflammation Score
-7
Nutrition Score
19.724782694941%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg

Nutrients percent of daily need

Calories:421.04kcal
21.05%
Fat:7.16g
11.01%
Saturated Fat:1.63g
10.19%
Carbohydrates:65.5g
21.83%
Net Carbohydrates:58.81g
21.38%
Sugar:4.7g
5.22%
Cholesterol:17.66mg
5.89%
Sodium:578.8mg
25.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.4g
44.79%
Selenium:76.82µg
109.75%
Manganese:0.88mg
44.22%
Vitamin B3:6.32mg
31.6%
Fiber:6.7g
26.78%
Vitamin C:21.75mg
26.36%
Phosphorus:224.58mg
22.46%
Iron:4mg
22.22%
Vitamin B12:1.12µg
18.61%
Vitamin K:17.86µg
17.01%
Vitamin B6:0.32mg
15.75%
Copper:0.31mg
15.67%
Magnesium:61.05mg
15.26%
Vitamin B1:0.22mg
14.51%
Vitamin A:711.26IU
14.23%
Zinc:1.94mg
12.93%
Vitamin B2:0.21mg
12.45%
Folate:49.42µg
12.36%
Vitamin E:1.72mg
11.47%
Potassium:311.5mg
8.9%
Calcium:41.75mg
4.17%
Vitamin D:0.51µg
3.4%
Vitamin B5:0.33mg
3.31%