This is a delicious and healthy take on tuna noodle casserole using tofu shirataki noodles topped with colorful vegetables.
This post is sponsored by House Foods – For healthy homes and happy hearts!
Tofu Shirataki Tuna Noodle Casserole Recipe
Did you know you it’s possible to get your tuna noodle casserole fix minus the carbs and all the fat, and have it taste just as good? What?! Crazy you might think but I’m telling you this recipe is so good you’ll want to double it and save some for later! The main difference between a classic tuna noodle casserole and this healthy version are the noodles being used – fettuccine style tofu shirataki noodles instead of classic wheat flour pasta. And boy are they yummy!
If you are unfamiliar with shirataki noodles, they are noodles made from konjac or konnyaku, which is a type of Asian yam. There is also tofu shirataki noodles, which are a mix of tofu and konnyaku. This type is becoming increasingly popular in the United States most likely because they are softer than the previous kind and the texture makes a better substitute for noodles in soups, pasta dishes and… You guessed it, casseroles!
Not only are they low-carb, tofu shirataki noodles are also low in calories and can lower cholesterol and blood sugar levels in the body. The noodles are also wonderful for weight loss because they promote digestion and improve intestinal function.
Tofu shirataki noodles require no cooking or boiling which is perfect for people with busy schedules. All you need to do is drain the noodles (they come packaged in water) and rinse them under cold water. Rinsing them removes the natural odor from the konnyaku plant root which can smell a little fishy. The noodles are then ready to be eaten served with a ponzu or tare dipping sauce, or cooked however you like.
For this tuna noodle casserole I am tossing the tofu shirataki fettuccine style noodles in a creamy sauce made with 98% fat free cream of mushroom soup, sriracha sauce and soy sauce. So simple yet so yummy! I then added lots of veggies such as fresh mushrooms, carrots, zucchini and frozen peas to make this casserole dish meatier and more filling. This tuna noodle casserole is comfort food at its best; it’s low fat, low calories but has all the elements of rich homemade food. You are going to love this adaptation of the classic tuna noodle casserole!
Tofu Shirataki Tuna Noodle Casserole
This is a delicious and healthy take on tuna noodle casserole using tofu shirataki noodles topped with colorful vegetables. Sponsored by House Foods.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4
- Category: Tofu
- Cuisine: Japanese
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic
- 2 carrots (chopped bite size)
- 1 zucchini (chopped bite size)
- 1 1/2 cup button mushrooms (chopped bite size)
- 1/2 cup frozen peas (thawed)
- 10.75 ounces can 98% fat free cream of mushrooms
- 1 tablespoon soy sauce
- 1 tablespoon sriracha sauce
- 2 12 ounces can tuna in water (drained)
- 2 packs House Foods Tofu Shirataki Noodles – Fettuccine Type
- salt and pepper to taste
- Open the tofu shirataki noodle packages and drain using a strainer. Rinse under cold water for about 10 seconds, to remove plant root odor.
- In a pan over high heat, add extra virgin olive oil, garlic, carrots and zucchini and cook for 4 minutes, until vegetables have begun to soften but still yield a crunch.
- Add mushrooms and green peas and cook for 4-5 minutes, until vegetables are tender, mushrooms should be slightly golden brown.
- Add cream of mushroom soup, soy sauce and sriracha sauce an stir well until all the vegetables are coated.
- Add tuna and tofu shirataki noodles, and tossed until the noodles are coated. Turn the heat off.
- Season with salt and pepper and serve immediately.
- Serving Size:
- Calories: 213
- Sugar: 3.5 g
- Sodium: 633.2 mg
- Fat: 8.1 g
- Saturated Fat: 1.4 g
- Carbohydrates: 12.3 g
- Fiber: 4.8 g
- Protein: 23.6 g
- Cholesterol: 36.1 mg
Keywords: recipe, noodles, main