Tuna & Noodle Recipe

Original recipe makes 6 Servings 1/2 cup butter, divided 1 (8 ounce) package uncooked medium egg noodles 1/2 medium onion, finely chopped 1 stalk celery, finely chopped 1 clove garlic, minced 8 ounces button mushrooms, sliced 1/4 cup all-purpose flour 2 cups milk salt and pepper to taste 2 (6 ounce) cans tuna, drained and flaked 1 cup frozen peas, thawed 3 tablespoons bread crumbs 2 tablespoons butter, melted 1 cup shredded Cheddar cheese Check All Add to Shopping List PREP 30 mins COOK 45 mins READY IN 1 hr 15 mins Directions Preheat oven to 375 degrees F (190 degrees C). Butter a medium baking dish with 1 tablespoon butter. Bring a large pot of lightly salted water to a boil. Add egg noodles, cook for 8 to 10 minutes, until al dente, and drain. Melt 1 tablespoon butter in a skillet over medium-low heat. Stir in the onion, celery, and garlic, and cook 5 minutes, until tender. Increase heat to medium-high, and mix in mushrooms. Continue to cook and stir 5 minutes, or until most of the liquid has evaporated. Melt 4 tablespoons butter in a medium saucepan, and whisk in flour until smooth. Gradually whisk in milk, and continue cooking 5 minutes, until sauce is smooth and slightly thickened. Season with salt and pepper. Stir in tuna, peas, mushroom mixture, and cooked noodles. Transfer to the baking dish. Melt remaining 2 tablespoons butter in a small bowl, mix with bread crumbs, and sprinkle over the casserole. Top with cheese. Bake 25 minutes in the preheated oven, or until bubbly and lightly browned. Nutritional value of egg noodles this goes up if you use whole wheat noodles. It took me a while to get used to the taste of whole wheat noodles but they are fine if you let them asorb the flavors in the casserole for a day. Casseroles are always better the scond day. Fat Content A diet high in fat, especially saturated fat, causes arterial plaque, which raises the risk for heart disease. Egg noodles have only 1.5 grams of total fat and 0.5 grams of saturated fat per cooked 1/2-cup serving. The recommended daily intake of total fat is 25 to 35 percent of daily calories. Saturated fat should be kept to 7 percent of total calories or less. Another perk of egg noddles is that they contain zero grams of trans fat, which has the same effect on the body as saturated fat. Carbohydrates and Protein Egg noodles have a high amount of carbs and moderate amount of protein. The carbs come from the flour and the protein derives from the eggs. A 1/2-cup serving contains 20 grams of carbs and 4 grams of protein. The recommended intake for carbs is 130 grams per day. Women 19 and older should get 46 grams of protein a day and men in this same age group should get at least 56 grams. Low in Fiber Egg noodles contain a small amount of dietary fiber. A 1/2-cup serving only has 1 gram. In contrast, whole-grain pasta generally has 5 grams or more. This is because whole-grain pasta is made from whole grains that are naturally high in fiber. Cholesterol Cholesterol is needed by the body for cell regeneration and hormone release. However, when consumed in high amounts, cholesterol has the same negative effects as saturated and trans fat. Egg noddles have a moderate amount of cholesterol. A 1/2-cup serving contains 25 milligrams, which is 8 percent of the daily value. The cholesterol content derives from the eggs. Be cautioned that certain additions to the noodles will alter this amount. Egg noodles are often prepared with butter, for example. Butter is high in both cholesterol and saturated fat. Low in Sodium Sodium is necessary in the body for muscle contractions and blood volume regulation. A high intake of sodium can cause water retention, which raises blood pressure. Egg noddles are low in sodium. A 1/2 cup contains only 5 milligrams. The recommended intake is 2,300 milligrams a day for healthy adults and 1,500 milligrams or less for people with high blood pressure. Be aware that the way you prepare your noodles can have an effect on the sodium content. Adding salt, sauce, cheese or meat will increase the sodium content. Limited Vitamins and Minerals The most notable vitamins and minerals present in egg noodles are calcium and iron. However, the content is low for both. A 1/2-cup serving contains 2 percent of the daily recommended value of calcium and 6 percent of iron

Many people think peas are just a poor man’s meat or a cheap restaurant side dish that puts ‘green’ on your plate. Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Read all their benefits, how to use them properly, and some easy recipes. We’ll start with the benefits of this tasty powerfood. 1. Weight management: Peas are low-fat but high-everything-else. A cup of peas has less than 100 calories but lots of protein, fiber and micronutrients. 2. Stomach cancer prevention: Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to help prevent stomach cancer. A cup of peas has at least 10. 3. Anti-aging, strong immune system, and high energy: This comes from the high levels of antioxidants, including: flavinoids: catechin and epicatechin carotenoid: alpha-carotene and beta-carotene phenolic acids: ferulic and caffeic acid polyphenols: coumestrol 4. Prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis and candida: These come from peas’ strong anti-inflammatory properties. Excess inflammation has also been linked to heart disease, cancer, and aging in general. These properties include: Pisumsaponins I and II and pisomosides A and B (anti-inflammatory phytonutrients found almost exclusively in peas) Vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc Omega-3 fat in the form of alpha-linolenic acid (ALA) 5. Blood sugar regulation: Peas’ high fiber and protein slows down how fast sugars are digested. Their antioxidants and anti-inflammatory agents prevent or reverse insulin resistance (type 2 diabetes) All peas’ carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.

Boost of Copper and Selenium Portobello mushrooms are rich sources of copper and selenium. Your body needs copper to form connective tissue, metabolize iron, and to produce energy and antioxidants. Selenium has two primary jobs to fill: It helps produce thyroid hormones and antioxidants. It also supports your health by regulating your immune system and inflammation, according to a review published in the April 2012 issue of “Antioxidants & Redox Signaling.” One cup of diced portobello mushrooms contains 16 micrograms of selenium and 0.25 milligrams of copper. These values represent 28 percent of the recommended dietary allowance for both minerals. B Vitamins Support Metabolism Your body doesn’t store niacin or vitamin B-6, so it’s essential to get a regular supply through your diet. Niacin helps metabolize food into energy and also synthesizes fatty acids. The Office of Dietary Supplements describes vitamin B-6 as extremely versatile because it’s involved in more than 100 chemical actions throughout your body. It helps metabolize amino acids, produces neurotransmitters and supports your immune system. One cup of diced portobello mushrooms contains 0.13 milligrams, or 10 percent of your recommended dietary allowance for vitamin B6. The same portion supplies 3.87 milligrams of niacin, which is 24 percent of your RDA. Preparation Tips Store portobello mushrooms in the refrigerator and use them within 7 to 10 days. Clean them with a damp cloth or paper towel. Don’t rinse them because they’ll absorb too much water. You can use portobello mushrooms in place of any other type of mushroom you usually enjoy, but they’re substantial enough to be the centerpiece of a dish. Try using them as a meat substitute: Grill or broil them and serve them like a hamburger. Cook portobellos with other veggies, such as green beans and sweet peppers, and serve them as a side dish or in a pita sandwich with a drizzle of olive oil and vinegar.

Ahi, also known as yellowfin tuna, lives in temperate ocean waters around the world. Ahi weighs up to 300 pounds and has pale pink flesh when raw. Cooked ahi should be firm, flaky and tender. Fresh ahi is usually sold in the late spring through the early fall, but you can find frozen ahi steaks year-round. You can bake, broil, grill and fry ahi or serve it raw. Sponsored Link 4 worst fish to eat Never eat these 4 toxic fish that slow fat loss and erode your health biotrust.com General Nutrition A 3-ounce serving of fresh ahi cooked using a dry-cooking method contains 110 calories, 24.8 grams of protein, a negligible amount of fat and no fiber or carbohydrates. The protein content accounts for 50 percent of the daily value of protein. Ahi is perfect if you're trying to follow a high-protein low-carbohydrate diet. Vitamins Ahi is densely packed with B vitamins. One 3-ounce serving offers 118 percent of the dietary reference intake for niacin, 83 percent of the DRI for vitamin B-12, 52 percent of the DRI for vitamin B-6 and 10 percent of the DRI for thiamine. These vitamins are vital for appetite, digestion, metabolism, healthy skin, neurological function and the formation of genetic materials and red blood cells. A serving of ahi also provides 11 percent of the DRI for vitamin D. Vitamin D promotes vitamin C absorption and the hardening of teeth and bones. Ahi has trace amounts of other vitamins. Minerals Ahi is also rich in minerals. A serving delivers 19 percent of the DRI for phosphorus, 10 percent of the DRI for potassium and 9 percent of the DRI for magnesium. These minerals play roles in cellular energy production, protein and nucleic acid synthesis, muscle contraction, neurological health, bone and membrane health and glucose regulation, which can lower the risk of Type 2 diabetes. Ahi also offers small amounts of other minerals. Considerations Although ahi is extremely low in fat, a serving does have 13 percent of the DV of cholesterol. Dietary cholesterol can exacerbate stroke and coronary artery disease risk. To lower the cholesterol content of an ahi meal, prepare the fish without the use of butter and garnish the meal with low-fat sauces, lemon or fresh salsa. Ahi makes an ideal replacement for meats in burgers and tacos. Use ahi to boost the protein content of salads.