Growing up we ate a lot of Hamburger Helper meals. Mostly because my mom was not a cook. She could cook but it was not her favorite thing to do. She thought I was nuts for taking home economics all through middle and high school. Her favorite dinner was one she did not have to cook!
When Tuna Helper came on the market in 1972, Mom was at the front of the line. For years she had made a box of store brand mac and cheese, a can of tuna, and a can of peas into a one pot meal that we all ate and I strangely still get cravings for. Tuna Helper was created to make tuna fish more flavorful and affordable and mom was on board. These one pot 30 minutes meals were served weekly in our house. Oh, they were changed up sometimes, different vegetables or different meats used but basically all the same. The idea of hot tuna at first was just gross to me. I ate it but I still complained until mom told me to eat it or cook it myself.
Today, I think of tuna noodle casserole as sort of the height of comfort food – creamy pasta, cheesy tuna, savory veggies… it’s just as good warmed up the next day as it was when it came out of the oven. It seems especially appropriate on damp days and when life gets challenging.
Tuna is very low in calories and fat, which makes it an almost pure protein food. A 3-oz (85-g) serving of cooked yellowfin tuna packs about 25 g of protein and only 110 calories. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA. Tuna is one of the best dietary sources of vitamin D. Just 3 ounces of canned tuna yield as much as 50% of the recommended daily level. Though tuna is very nutritious, it also contains mercury. Therefore, it should be eaten in moderation — not every day. You can eat skipjack and light canned tuna alongside other low-mercury fish a few times each week, but should limit or avoid albacore, yellowfin and bigeye tuna. Yes, you can feed your dog canned tuna, as long as you do so in moderation and infrequently. Choose the version that’s packed in fresh water instead of oil or salted water. Also check the label to make sure there is no extra salt added to the canned tuna.
Tuna noodle casserole’s origin is linked back to the Pacific Northwest in the 1930s, according to Taste. The first recipe for the casserole dish was printed in 1930 in Sunset Magazine and was called “Noodles and Tuna Fish en Casserole.” It was in the ’50s that tuna noodle casserole really gained popularity in mainstream America, becoming regular part of the dinner and potluck lineups. According to Delighted Cooking, the reason people loved to make tuna noodle casserole in the 1950s was because it was made with packaged foods and was easy to put together. This week we have two recipes, one for a baked casserole and the other a modern stove top “helper” version.
Tuna Noodle Casserole (Baked)
Ingredients
Cooking spray
8 oz. wide egg noodles
3 Tbsp. unsalted butter, divided
1 small yellow onion, diced
2 Tbsp. all-purpose flour
2 cups whole milk
1 tsp. Dijon mustard
1/2 tsp. kosher salt
1/4 tsp. black pepper
1/2 cup plus 2 tablespoons grated Parmesan cheese, divided
2 (5 oz. each) cans chunk light tuna, drained
1 cup frozen peas
16 butter crackers, such as Ritz (about half a sleeve) (I have used kettle cooked chips too!)
1/2 tsp. garlic powder
Directions
Preheat the oven to 400°F. Grease a 2-quart glass or ceramic baking dish; set aside. Cook the egg noodles to al dente, according to package directions. Drain and keep warm. Make sauce: Meanwhile, in a large saucepan or deep skillet over medium heat, melt 2 tablespoons butter. When it foams, add the onion and cook until softened, stirring frequently, about 4 minutes. Sprinkle the flour over the mixture and cook, stirring constantly, until the mixture has a nutty smell. Slowly while pouring the milk in, a little at a time, to avoid lumps. Bring to a simmer over medium-high heat, then reduce the heat to maintain a simmer. Cook until thickened, 5 to 6 minutes, stirring often. Remove from heat. Stir the Dijon mustard, salt, and pepper into the milk mixture. Add 1/2 cup Parmesan cheese, and stir until the cheese is melted. Stir in the tuna and frozen peas, then add the cooked noodles, stirring to make sure the noodles are completely coated with the sauce. Spoon the mixture into the prepared baking dish, and bake for 15 minutes. While the casserole is cooking, melt the remaining 1 tablespoon butter in the microwave. In a medium bowl, crush the crackers with a wooden spoon or a potato masher. Add the remaining 2 tablespoons Parmesan cheese and the garlic powder to the crushed crackers. Drizzle the mixture with the melted butter and toss to coat. Remove the casserole from the oven and sprinkle with the cracker mixture, then bake for an additional 5 to 7 minutes, until the topping is browned. Let stand 5 minutes before serving.
Modern Tuna Helper (Stove Top)
Ingredients
3 tablespoons butter, divided
4 medium carrots, chopped
1 medium onion, chopped
1 medium sweet red pepper, chopped
1 cup sliced baby portobello mushrooms
2 cans (5 ounces each) albacore white tuna in water, drained and flaked
2 cups fresh baby spinach
1 cup frozen peas
3 cups uncooked spiral pasta
1 tablespoon all-purpose flour
2/3 cup reduced-sodium chicken broth
1/3 cup half-and-half cream
1/2 cup shredded Parmesan cheese
3/4 teaspoon salt
1/4 teaspoon pepper
Directions
In a large skillet, heat 1 tablespoon butter over medium-high heat. Add carrots, onion, red pepper and mushrooms. Cook and stir until tender, 8-10 minutes. Add tuna, spinach and peas; cook until spinach is just wilted, 2-3 minutes. Meanwhile, cook pasta according to package directions for al dente. Drain pasta, reserving 1 cup pasta water. Place pasta and tuna mixture in a large bowl; toss to combine. Wipe skillet clean. In the same skillet, melt remaining butter over medium heat. Stir in flour until smooth; gradually whisk in broth and cream. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes, adding reserved pasta water if needed. Stir in Parmesan cheese, salt and pepper. Pour over pasta; toss to coat.