I have come a long way since then and find myself eagerly looking for new challenges in the kitchen. I explore cookbooks and websites in search of new recipes to try and ponder ways to make them healthier. Since I knew Brandon loves tuna noodle casserole, I was on a quest to find a unique recipe.  I found a new twist on traditional tuna noodle casserole on my tried and true favorite recipe site; CookingLight.com.  It was phenomenal!  Without the use of cream of mushroom soup, the sauce was still rich, thick, and creamy!  Not a lot of conversation went on as we happily savored every bite with lots of mmm’s and yums.
    A small warning; the Dijon mustard was potent, so if you do not care for Dijon I might suggest using a little less. I also used whole wheat egg noddles for some extra added fiber. The portions are generous and I served it with warm, homemade garlic bread. The perfect ending to a relaxing day. Comfort food at it’s finest and healthiest!   mmmm

Tuna Noodle Casserole:

CookingLight
Makes 6, 1 1/3c. servings

8oz whole wheat wide egg noodles
2 T olive oil
1/2c. chopped yellow onion
1/3c. chopped carrot
2 T flour
2 3/4c. 1% milk
1/2c. softened cream cheese
2 T Dijon
1/2 tsp salt
1/2 tsp pepper
1 c. frozen peas
1/2 c. freshly grated parmesan cheese, divided
2 (5oz) cans albacore tuna

Directions:
Preheat broiler. Cook noodles according to package directions, drain.

Heat a skillet, add oil to pan; add onion and carrot, cook 6 mins.

Sprinkle in flour, cook ~1 min, stirring constantly. Gradually stir in milk, cook ~5 mins, stirring constantly with a whisk until slightly thick. Stir in cream cheese, mustard, salt, pepper, and tuna, cook ~2 mins, stirring constantly.

Remove from heat. Stir in noodles, peas, and 1/4c. parmesan cheese. Spoon into a 9 x 9″ dish coated with cooking spray and top with remainder of cheese (I saved a little for topping once served). Broil 3 minutes until golden and bubbly.
Nutrition per serving:
422 calories, 16.5g fat (7g saturated fat, 6.3g mono, 1.8g poly), 27.4g protein, 40.6g carbohydrates, 3g fiber, 88mg cholesterol, 2.4 mg iron, 756mg sodium, 293 mg calcium
Omega 3 fatty acids should be a regular part of a balanced diet. Recent research suggests consuming two servings of fatty fish to meet your omega 3 quota a week. Albacore tuna, as used in this recipe, is a great source of omega 3′s!  Some other great sources include Wild Alaskan Salmon, pollock, catfish, and shrimp.

    The greatest challenge in making lasagna healthy is that there is just SO much filling in the layers and layers of pasta. How can you possibly leave a layer topping-less to cut fat and calories? It just doesn’t work. So I thought about nixing the lasagna noodles altogether and opting for whole wheat egg noodles and also cutting back on the meat. The idea was planted, now I just had to put it in to practice.

    I kept the sauce the same as the original recipe, I mean come on I’m no Italian Mama, but I did cut way back on the meat!  As the sauce simmered, the flavors all blended to create a chunky marinara that was both sweet and tangy from the balsamic vinegar and cayenne. Yum! I could not wait to put the dish together!

    I mushed together the ricotta, spinach, parmesan, and one egg white. The egg white made the cheese mix a lot more spreadable. I decided to mix the noodles with the ricotta spread and then layer with mozzarella. The end results? A lusciously cheesy blend of good old Italian food! I was so pleased with the taste and the fact that I cut just over 200 calories, 16 grams of fat, and shed 40 minutes off the baking time!! Impressive? Why yes… if I do say so myself!
 Let me know what you think!! My husband and I both loved it and this is one meal I can’t wait to eat for leftovers tonight!  

Three Cheese “Lasagna” Bake!
Adapted from Three Cheese Lasagna from The Noshery
Makes 9 servings

Sauce:
1/2 T Olive oil
1/2 cup chopped onion
1 garlic clove, minced
7.5oz diced tomatoes
7.5oz tomato sauce (I used Meijer Organic Tomato Sauce)
2 T Fresh Parsley
1 T Balsamic Vinegar
1/2 tsp dried Oregano
Couple dashes of Cayenne pepper
1 Jennie-O Turkey Sausage link, casing removed

Add Olive oil to a skillet over medium heat and add onion and garlic. Sauté until softened and then add the sausage link; sauté until cooked through and crumbled (~5 minutes). Add the remaining ingredients, cover and simmer for about 15 minutes or until the flavors blend.

Pasta:
4oz wide whole wheat egg noodles (~4 cups uncooked)
7.5oz part-skim ricotta cheese
1/2 cup freshly grated parmesan cheese
1/2 cup finely chopped fresh spinach leaves
1 large egg white
3/4 cup shredded part-skim mozzarella cheese

Cook egg noodles according to package directions. Meanwhile, combine ricotta, parmesan, and spinach, seasoning with a dash of salt and pepper. Mix in egg white. When pasta is finished cooking, drain and combine with ricotta mixture until blended well.

To assemble the dish, in a 9 x9″ dish coated with cooking spray, add a thin layer of sauce to the bottom of the pan and then add half the pasta mixture, a thin layer of sauce, and sprinkle with 1/2 cup of mozzarella cheese. Then add the second half of the pasta, pour the remaining sauce over the top, and sprinkle with remaining 1/4 cup of cheese. Bake ~35-40 minutes. Makes 9 servings.
 
Nutritional Profile: 180 calories, 7.5g Fat (3.8g Sat.), 406mg sodium, 17.2g Carbohydrate, 2.6g Fiber, 12.5g Protein

Nutritional Comparison to Three Cheese Lasagna: 443 calories, 23.8g fat (11.3g sat.) 696mg sodium, 27.5g carbohydrate, 2.2g Fiber, 27.7g Protein

My husband Brandon just adores shrimp and so it’s common for him to request it for our weekly meal plan or order a shrimp dish when out at a restaurant. Shrimp* is a wonderfully nutritious choice, so I am always more than happy to prepare it for him.  Although I do not share quite the same enthusiasm (I mean I like shrimp but prefer other types of seafood), I am thrilled to share this recipe because it is just plain GOOD!
     I discovered this recipe for Zesty Shrimp and Pasta a couple years ago when I was looking to surprise Brandon with a meal that was both quick and wholesome. This dish turned out to be a huge hit with both of us and has been a staple ever since.  I know some of you may be apprehensive, the combination of artichokes and shrimp may not sound like something you are used to, but trust me, we both  fell in love with this clever medley of flavors and the portions are generous! 

    I made a few substitutions/changes so the nutritional information is slightly altered from the Kraft version. The main change I made was using low-fat dressing instead of fat-free dressing. I make the version of GOOD SEASONS with less oil, but it is not fat free. So when the packet calls for 1/2 cup of olive oil, I use 1/4 cup oil and 1/4 cup of water.
 I also used whole wheat linguine noodles for increased fiber and a bag of cocktail shrimp instead of uncooked shrimp.  All we had to do was squeeze off the tail and toss it in the pan. I replaced the mushrooms that the original recipe calls for as well, because I like to add a little more color by tossing in broccoli and peas. Feel free to experiment with other vegetables as well.  Green or red pepper and summer squash would probably be a great addition too!

     I would like to highly recommend using freshly grated parmesan cheese instead of the Kraft parmesan. I realize this is an expensive item, but fresh parmesan will make the dish that much more savory.  The blend of Italian seasonings marinates deep into all the various components and you finish feeling like you just left your favorite expensive seafood restaurant.
GOOD! Zesty Shrimp and Pasta
Adapted from Kraftrecipes.com
Makes 6 servings (~1 1/3 cups?? just estimating)
1 (9 oz) pack whole wheat linguine noodles (uncooked)
3/4 cup prepared GOOD SEASONS Italian Dressing Mix (version made with less oil), divided
*I do not use the Zesty GOOD SEASONS, just the regular
1 cup peas (frozen, thawed)
1 cup broccoli (frozen, thawed)
1/2 small onion, thinly sliced
1 can (14 oz) artichoke hearts, drained and quartered
1 lb large shrimp (21-30 count)
*We use the cocktail shrimp and it has always tasted great!
1 T chopped fresh parsley
1/4 cup freshly grated parmesan cheese
*We use fresh parmesan over KRAFT just because it gives it a richer flavor!

Directions:
Cook pasta as directed. Meanwhile, heat 1/2 the prepared dressing in large skillet on medium heat. Stir in onions and shrimp; cook 3 mins or until onions are tender, stirring occasionally. Add peas, broccoli, artichokes, and parsley; stir. Cook 2 mins or until peas, broccoli, and shrimp are heated through and tender, stirring occasionally. Drain pasta; return to pot. Add shrimp mixture and remaining dressing; toss lightly. Sprinkle with cheese.
*I recalculated the nutritional information based on my alterations. This may be slightly inaccurate but I tried my best! It is at least close!! A few more calories and fat (healthy fat!!) and almost 6 more grams of fiber!!
Nutritional Profile (per serving): 309 Calories, 11.7 g fat (2.2 g sat., 1.1 g poly, 7.1 g mono), 48 mg cholesterol, 190 mg sodium, 321 mg potassium, 42.3 g carbohydrate, 8.8 g fiber, 14.8 g protein

*Shrimp is a great alternative to other meat proteins because it is low in calories and saturated fat. A 4 oz serving of shrimp contains about 24 grams of protein, 112 calories, and less than 1 gram of fat!  Shrimp is also an excellent source of selenium , which has been shown to neutralize damage caused by harmful free radicals. It also contains Vitamin D and B12, iron, phosphorus, niacin, copper, zinc, and magnesium. Another healthy fact?? It is a good source of omega 3 fatty acids, which have been shown to help prevent cardiovascular disease. Try to consume shrimp or other fatty fish at least two times per week!