Tuna Noodle Niçoise Casserole

Health score
22%
Tuna Noodle Niçoise Casserole
50 min.
6
370kcal

Suggestions

Ingredients

  • tablespoons butter 
  • tablespoons capers drained
  • 0.3 cup flat-leaf parsley italian chopped
  • tablespoons flour 
  • ounces green beans fresh trimmed cut into 1-inch pieces (1 3/4 cups)
  • 2.5 cups milk 
  • 1.3 cups parmesan cheese divided grated
  • 0.3 teaspoon pepper freshly ground
  • 0.3 teaspoon salt 
  • 12 ounce solid-white albacore tuna packed in water, drained canned
  • 1.3 pounds tomatoes fresh chopped
  • cups wide egg noodles uncooked

Equipment

  • oven
  • whisk
  • baking pan
  • dutch oven

Directions

  1. Cook egg noodles according to package directions, adding green beans to the cooking water during the last 3 minutes of cooking time.
  2. Drain and rinse thoroughly with cold water to stop the cooking process.
  3. Melt butter in a large Dutch oven over medium-high heat.
  4. Add flour, and cook, whisking constantly, 1 minute. Slowly whisk in milk, and cook, whisking constantly, about 5 minutes or until mixture comes to a boil and thickens.
  5. Remove from heat, and slowly whisk in 1 cup Parmesan, whisking until smooth.
  6. Whisk in salt and pepper.
  7. Add noodles and green beans, parsley, tuna, capers, and, if desired, olives; gently toss to mix well.
  8. Add tomato, and gently toss to combine.
  9. Transfer mixture to an 11- x 7-inch (1 1/2-quart) baking dish coated with cooking spray.
  10. Cover and refrigerate overnight, or sprinkle remaining 1/4 cup Parmesan over casserole, and bake at 375 for 30 minutes or until bubbly and heated through.
  11. Let stand 5 minutes before serving.

Nutrition Facts

Calories370kcal
Protein27.69%
Fat35.87%
Carbs36.44%

Properties

Glycemic Index
59.17
Glycemic Load
12.51
Inflammation Score
-9
Nutrition Score
25.701738896577%

Flavonoids

Naringenin
0.64mg
Apigenin
5.39mg
Luteolin
0.08mg
Kaempferol
3.79mg
Myricetin
0.54mg
Quercetin
6.19mg

Nutrients percent of daily need

Calories:370.03kcal
18.5%
Fat:14.87g
22.88%
Saturated Fat:8g
50.03%
Carbohydrates:33.99g
11.33%
Net Carbohydrates:30.75g
11.18%
Sugar:9.14g
10.16%
Cholesterol:82.05mg
27.35%
Sodium:741.91mg
32.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.83g
51.66%
Selenium:68.79µg
98.27%
Vitamin K:66.74µg
63.57%
Phosphorus:416.21mg
41.62%
Vitamin B12:2.37µg
39.48%
Vitamin B3:7.32mg
36.59%
Calcium:358.17mg
35.82%
Vitamin A:1772.28IU
35.45%
Vitamin C:21mg
25.45%
Manganese:0.47mg
23.63%
Vitamin B6:0.45mg
22.41%
Vitamin B2:0.36mg
21.12%
Potassium:675.99mg
19.31%
Magnesium:69.99mg
17.5%
Zinc:2.49mg
16.59%
Vitamin B1:0.21mg
14.08%
Iron:2.49mg
13.84%
Vitamin D:1.98µg
13.19%
Fiber:3.25g
12.99%
Folate:46.66µg
11.66%
Copper:0.21mg
10.61%
Vitamin B5:0.96mg
9.59%
Vitamin E:1.26mg
8.37%
Source:My Recipes