Podcast 90: Casseroles with a Twist

by The Meal Makeover Moms on January 19th, 2010

Gooey and gloppy are just two of the words that come to mind when we think about classic casseroles.  Typically made with creamy soups and lots of butter and full-fat cheese, casseroles get a bad nutrition rap because they have a tendency to stick to the ribs … and to the waistline. In this week’s Cooking with the Moms, we add a contemporary twist to casseroles by skimming away some of the bad fat and the excess calories and by incorporating some good-for-you ingredients … and we do it without sacrificing the time-honored flavors. The inspiration for the show came from a casserole article we just wrote for Kiwi magazine.  The February issue hits newsstands soon, so be on the lookout.

For the Kiwi story, we featured three recipes: Crushed Tortilla Chip Casserole, Sweet & Nutty Rice Casserole, and a makeover of the classic kid favorite, tuna noodle casserole. For this recipe, we added an updated twist by switching from tuna to boneless, skinless canned salmon (salmon is one of the richest sources of brain-boosting omega-3 fats), using a whole wheat blend pasta versus white, and by adding peas for a kick of color and fiber. We also topped it with a mixture of Panko breadcrumbs and grated Parmesan cheese. We promise you won’t miss the crushed potato chips on top!

Silly Salmon Noodle Bake

Makes 8 Servings

The soy sauce in this recipe may surprise you, but it adds a deep, rich umami flavor to the dish. Leftovers freeze really well.

  • 1/2 cup Panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • One 12-ounce package whole wheat blend egg noodles
  • Two 5-ounce cans boneless, skinless pink salmon, drained and flaked
  • 1 cup frozen petite peas, thawed
  • 1 tablespoon unsalted butter
  • 8 ounces mushrooms, coarsely chopped
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon onion powder
  • 3 tablespoons extra virgin olive oil
  • 1/4 cup all-purpose flour
  • 3 ½ cups 1% lowfat milk
  • 2 tablespoons light soy sauce
  • 1/2 cup reduced-fat sour cream

1. Preheat oven to 400°F.  Combine breadcrumbs and Parmesan cheese in a bowl and set aside.

2. Fill a large saucepan with water and bring to a boil. Add pasta and cook according to package directions. Drain and return to saucepan. Stir in salmon and peas and set aside.

3. While pasta is cooking, add butter to a medium saucepan and heat over medium heat until melted. Add mushrooms, salt, pepper, dill, and onion powder and cook, stirring occasionally, until mushrooms are tender, about 5 minutes (there may be liquid from the mushrooms in the saucepan, but that’s okay).

4. Stir in olive oil and flour and cook 1 minute, whisking constantly (it may look lumpy at first, but keep whisking). Whisk milk slowly into flour mixture. Add soy sauce. Raise heat and bring to a simmer, stirring constantly.  Reduce heat and continue to simmer and stir gently until mixture thickens, about 2 minutes.

5. Remove from heat and stir in sour cream. Pour sauce over pasta mixture and stir to combine.  Place mixture evenly into a 9 x 13-inch baking pan or dish. Top with breadcrumb mixture.

6. Bake until casserole is bubbly and topping turns golden brown, 15 to 17 minutes.

Nutrition Information per Serving: 370 calories, 13g fat (5g saturated, 0.4 omega-3), 600 mg sodium, 22g protein, 47g carbohydrate, 6g fiber, 25% calcium, 10% iron

Print Recipe

We have other heatlhy casseroles on our website and blog.  A few you may want to check out include Simply Delicious Shepherd’s Pie, Chicken & Broccoli Casserole with Crunchy Almond Topping, and The Whole Enchilada Bake.

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5 Comments | Filed Under Dinner, KiwiMagazine, Pasta, Podcast, Seafood 

5 Responses to “Podcast 90: Casseroles with a Twist”

  1. momgateway on January 20th, 2010

    I enjoy your healthy makeovers. So healthy and delightful!

  2. Jamie on January 21st, 2010

    I love salmon, canned or fresh. And I love casseroles. I’ll have to give this casserole a try.

    P.S. I’m also having a giveaway on my blog right now. Thanks for your continued visits.

  3. Maria Bodoh on January 23rd, 2010

    Janice and Liz- I was thrilled to hear you talk about umami in this podcast. ;-) This recipe looks and sounds amazing, and I know it will score high with my family when I make it this week.

  4. Amy J on January 25th, 2010

    I discovered the Crushed Tortilla Chip Casserole a few months ago and it was an instant family favorite – even my father, who’s notorious for disliking casseroles – loves it!

  5. Jen on February 24th, 2010

    I made the Silly Salmon and it’s Delish! I used Skim Milk and still thickened quickly. Thanks ladies!

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