Friday, March 16, 2012

SNAP Dinner #5: Tuna Casserole

For dinner on night #5, tuna casserole with french green beans.

Recipe for the tuna casserole.

1 lb. package egg noodles
1 Tbs. vegetable oil
1/2 medium onion
2 15-oz. cans cream of mushroom soup
1 cup low-fat milk1/2 tsp. pepper
1 Tbs. dried parsley flakes
2 5-oz. cans of tuna in water
3 oz. cheddar cheese grated 

Directions: In a large pot over high heat, boil water. Pre-heat over to 350o F. When water is boiling, put in egg noodles, cook until 1 minute underdone (about 7 minutes). Drain. While noodles are cooking, heat oil in a large skillet over a medium-low heat. When the oil is heated, cook the onion until just soft, about 5 minutes. Add mushroom soup, milk (use the milk to rinse out the mushroom soup cans), pepper, and parsley. When soup mixture starts to boil, add tuna. Heat through, and add noodles. Mix thoroughly, pour into a baking dish. Put dish in oven and bake for 25 minutes, until the casserole is bubbly. Remove from oven; add cheese, and let sit for 5 minutes.

Our estimate is that the casserole will serve six, with the following nutrients per serving: 613 calories, 24 grams of fat, 148 grams of cholesterol, 66 grams of carbs, and 34 grams of protein (thank Sue for prompting the nutritional info.).

The adults liked their servings and half of the teenagers did (five nights of SNAPpy dinners will do that to a teenager).


Sue said...

Thanks for adding the nutritional info. This caught my eye: "66 grams of carbs."

That's more carbs than a person should eat per day (50 is tops, 25 if you want to lose weight or avoid/manage diabetes 2). That's a problem with low-cost meals that YOU didn't create, but I'm interested in. On one side, let's "eat better" as a nation and on the other, "poor people" or low-incomers just can't. (BTW, the calories weren't horrible and there's a chunk of protein there.)

I think if that meal is representative and your family isn't craving more food (portion size is a big deal to young 'uns, well, most Americans), then this represents a fairly reasonable meal for healthy people. Again, thanks for taking the time to include it. I think there are implications for educating low-income folks on how to work with a limited budget AND provide reasonably healthy meals.

Your family starts out reasonably healthy, but lots of low-income families don't. Somehow, I believe that we, as a society, can do both - provide education and low-cost to families and especially to children. Your experiment is helpful to my 60s-hippie-grown-up-and-a-little-better-dressed outlook.

Roch said...

Gotta give your kids credit for going along with it.

Dave Ribar said...


Thanks. The number of carbs for this dish is actually consistent with the RDA for 2000 calories/day. Diabetics are taught to shoot for around 45-60 grams per meal. So, this wasn't too horrible.


We stuck with things that the kids like (tuna casserole is actually a comfort food around here).