Category: Noodles

Easy Healthy Tuna Casserole

The Sunshine Inn Blog1 Comment

Easy Healthy Tuna Casserole

  • Servings: 8
  • Difficulty: Easy
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Tuna casserole is a staple in many households. Recipes vary using Campbell’s condensed soups to heavy creams and cheeses. This one has a couple of twists that really help make it healthy. Hope you enjoy it.

Ingredients

  • 2 tbsp of olive oil
  • 170 g of chopped mushrooms
  • 1 white onion chopped
  • 1 green pepper chopped (or any bell pepper)
  • 2 tbsp of minced garlic
  • 1/2 tsp of black pepper
  • 1/4 tsp of salt
  • 1 tsp thyme
  • 1/4 tsp of cayenne
  • 267 g frozen peas (thawed)
  • 10 ounces of dry pasta of choice
  • 226 g of greek yogourt
  • 3 cans of tuna (in water) do not drain it
  • 8 tbsp of parmesan cheese
  • 1 cup of cheddar cheese
  • 8 ounces of bone broth
  • 4 ounces of milk
  • 1 serving of bread crumb
  • 2 avocados mashed

Directions

  1. Add oil to a large saute pan on medium-high heat.
  2. Add mushrooms, onions, garlic and bell pepper.
  3. Add in salt, pepper, cayenne and thyme. Mix well and let cook for a couple of minutes.
  4. Add the peas and let cook for another couple of minutes.
  5. Prepare your pasta. Cook it a couple of minutes less than what the box suggests (very al dente)
  6. In a large bowl add your pasta, vegetable mix, yogourt, tuna (with it’s water), 6 tbsp of the parmesan cheese, cheddar cheese, avocado, bone broth and milk.
  7. Mix everything together until well incorporated.
  8. Pour into a 2 quart casserole dish.
  9. Top with remaining parmesan cheese and bread crumbs.
  10. Cover with foil and put into preheated oven at 375 for 35 to 40 minutes.
  11. Remove foil and put it on broil for 3 to 5 minutes or until golden brown on top.

Nutritional facts

  • Calories 430
  • Fat 11.7 g
  • Sugar 6 g
  • Carbohydrates 39.25 g
  • Protein 29.25 g
  • Fibre 8.85 g

Ok so what makes this healthy? This meal is a great source of protein, between the tuna, greek yogourt, bone broth, there is enough for the average meal. Avocado is known to help with cholesterol and fiber. Bone broth is a natural broth that is high protein per serving. Now if you don’t have bone broth you can still use low sodium fat free chicken or vegetable broth. It will only reduce your protein by 1 g.

You want to make a change, go with cooked shredded chicken and add a half cup of milk. You can make this ahead of time and just reheat. This is what I call comfort food. Serve this up with a nice salad or veggie on the side and you have a complete meal. Also it’s relatively inexpensive to make.

Change it up, change the spices, vary your noodles, but most of all, have fun and make it your own.

Easy Stroganoff

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Easy Stroganoff

  • Servings: 4
  • Difficulty: Easy
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Quite a few people are intimidated by stroganoff. I’ve seen recipes that are tricky, need so many ingredients, and hours of work. Here is a quick, easy, great tasting version that is on your table in just over an hour.

Ingredients

  • 1 lb extra lean ground beef
  • 1 onion chopped
  • 2 garlic cloves chopped
  • 1 tbsp of spicy steak spice
  • 1 cup chopped white mushrooms
  • 1 cup 5% sour cream
  • 1 cup of beef broth
  • 2 tbsp of non fat half and half cream
  • 2 tbsp of all purpose flour
  • 1 package of extra broad extra large Egg White Noodles (no yolks)
  • salt and pepper to taste

Directions

  1. Brown meat in large stock pot on medium. Make sure to crumble meat.
  2. Leave about 1 tbsp of fat and drain the rest.
  3. Add onion and mushrooms. Stir regularly.
  4. Once mushrooms are soft, add the spicy steak spice, beef broth and sour cream.
  5. In a separate bowl, add flour, cream and mix well.
  6. Add to meat mixture.
  7. Simmer for about an hour.
  8. Cook egg noodles per package instructions.
  9. Serve meat mixture over noodles.

Nutrition Per Serving

  • Calories 603
  • Fat 10.8 g
  • Sugar 5.9 g
  • Carbohydrates 71.3 g
  • Protein 51.3 g
  • Fibre 4.0 g

This is my version of quick stroganoff. I was at the store and saw the packaged one and thought I could make this and probably a little healthier version. It is really high in protein, so a good meal to have after a hard workout. It reheats well. Serve it with a salad, or veggies, and you have a complete healthy meal. You can change the ground meat to chicken or pork, or even economical round steak sliced thin.

Have fun and make it your own!

Home Made Ramen Style Noodles 

The Sunshine Inn Blog2 Comments

Have you ever watched a show and “Oh I have to try that”? Well that is what happened to me last week.  I will not take credit for this recipe as I saw this on YouTube. Asian at home. You have to check her out.  This is a healthier version of ramen noodles.  Anytime I know and control what I put in, makes me happy.

You can really have fun with this.  You pick the protein, the spice, the flavour, vegetable, the noodle and the next time something completely different.  This is a great way to use leftovers. You can make it as healthy as you like or need. Lower smart point proteins like shrimp, less noodles more vegetables. You choose what you like.

My first version was vegetable broth 1/2 cube, 1/2 a small roasted chicken breast, spinach baby carrots sliced thinly, broad rice noodles cooked,salt, pepper, dried rosemary and oregano and a few drops of hot sauce.  When ready to use, you pour boiling water, fill and shake. For my first try, not bad but lacked a little flavour and heat for my taste.

Of course I tried again. I changed the noodle to capellini, the protein to black bean, carrots became shredded carrots, spinach became kale, spices were a creole mix, and sriracha chili sauce.


Try it and have fun. I know I did.