I have always liked a noodle casserole dish; it is comfort food. Cooking a dish that includes protein, vegetables and noodles makes a good supper when served with a starter or side salad. I wanted to make a dish that is not high in carbohydrates or calories. Specially I was looking for a dish that would count as two carbohydrate servings based on serving size. Both the DH and I are watching our intake of carbohydrates. I find that 85 grams of uncooked pasta generally provides four servings of carbohydrates and if cooking for two, the split works out well.
I have made this dish either using salmon or tuna and both work in this recipe. I use a few different kinds of vegetables and you can add or vary what you add. For example, you could add some green peas or shredded carrots or sliced mushrooms. Instead of adding a shell style pasta, I will sometimes break the spaghetti in threes when adding to the boiled water. Breaking the spaghetti into smaller pieces makes it easier to combine with the other ingredients. I do add Parmesan cheese and Panko crumbs to the top of the casserole before baking as it provides a nice crispy crunch. I still use some favourite Corel baking dishes that have lasted for quite a number of years.
 |
| You can see how it browns on top and makes a nice crispy finish. |
SERVES 2 to 3 depending on appetite.
INGREDIENTS:
85 grams uncooked pasta, eg shells or spaghetti
1 tbsp oil for sautéing
1 medium onion, chopped
1 stalk celery, chopped
1/2 red pepper, chopped
2 handfuls of fresh spinach
2 tbsp flour
1 cup milk
Salt and pepper to taste
Dash of Paprika
Canned salmon or tuna, 213 gram can/7.5 oz, drained
1/2 cup shredded cheddar or other favorite cheese
1/2 cup grated Parmesan cheese
Panko crumbs (optional)
Medium size casserole or baking pan
DIRECTIONS:
Preheat the oven to 350 degrees F and grease/oil a medium size casserole dish or baking pan. Set the dish aside.
Heat a pot of water to boil and add the pasta. If using spaghetti, I like to break the spaghetti into small pieces when adding to the pot. Reduce the heat to medium and cook the pasta until a la dente.
While the pasta is cooking the vegetables can be sautéed. Add the oil to a non-stick frying pan and heat the pan to medium high. Add the onions, celery and pepper and reduce heat to medium. Sauté for five minutes. Once the vegetables are soft, reduce the heat to low. Add the spinach and combine.
Mix the flour, milk, salt, pepper and paprika in a small bowl. Add to the frying pan and combine. If the sauce is too thick add some water from the pot cooking the pasta. Add the canned salmon or tuna to the frying pan. Combine with the sauce and vegetables. Drain the water from the pasta. Add the pasta and the grated cheddar cheese to the frying pan. Combine well.
Pour the salmon vegetable pasta mixture into the casserole dish. Smooth the contents across the baking dish. Sprinkle the Parmesan cheese across the top of the casserole and sprinkle some Panko crumbs. Bake for 20 to 25 minutes until the casserole bubbles and the top gets crispy. Serves 2 to 3 people.
