Monday, June 22, 2009

Tuna Hot Dish : my nourishing version

My addition to the great posts for > Food Renegade's Fight Back Fridays blog carnival! This is a really homey recipe, familiar to many of us from our mom's kitchen, and uses nourishing alternatives to not-so healthy ingredients. To make this classic dish more nourishing I replaced white flour noodles with a healthy and tasty option, brown rice noodles. Also as a thickener for the roux, you can replace white flour with sprouted whole wheat flour.

Of course it is ideal to use good quality butter, cheese and whole milk from grassfed cows in this recipe. I buy > Pastureland butter because it is local, grassfed and quite lucious! Kerrygold cheese works well, and is made from milk from grassfed cows. My favorite local milk is Castle Rock Creamery milk and comes in glass bottles. This milk is vat-pasturized, non-homogenized and comes from just one farm, you can find it at the Linden Hills Co-op, Mississippi Market, the St. Paul Farmer's Market, or the Traditional Foods warehouse.

Nourishing Tuna Hot Dish
serves about 4-5 people with possibility of leftovers


1/2 lb (half a bag or even less) brown rice macaroni noodles
1/2 of 1 big yellow onion, chopped
1 cup grassfed, whole milk
3 Tablespoons butter (procured locally from Pastureland)
1 can tuna packed in extra virgin olive oil
3 Tablespoons sprouted whole wheat pastry flour
1 big head locally grown, fresh broccoli (from the farmer's market or your own backyard!) chopped into bite-sized pieces, reserving the trunk for some other dish
1/2 cup frozen peas
1 cup shredded cheese (I used Kerry Gold Irish Cheddar and a local sharp cheddar)
1/2 cup breadcrumbs- homemade from dry sourdough or store bought
real sea salt to taste
black pepper freshly ground, to taste
1/2 tsp paprika
1 tsp mustard powder
1/2 tsp garlic powder


cook noodles al dente. when noodles are about half-way done, add in chopped broccoli and continue cooking until done. drain noodles and broccoli and pour into an enamel baking pan (I use a Le Crueset oval pan that's about 8x4x2).

saute onion in butter until translucent, then add in flour, gently saute for 2-3 minutes over med heat, add spices and milk, stir occasionally until thickened, about 5 minutes.

then add in 3/4 of the cheese, turning heat to low. When cheese has melted, turn off heat and add frozen peas and tuna, combining well.

pour cheese/tuna mixture over noodles and broccoli. sprinkle the rest of the cheese on top, then cover the dish with the bread crumbs.

bake at 375 degrees for 35 minutes, until top of hot dish is bubbling and brown on the edges.

1 comment:

  1. I love tuna casserole. Your version sounds wonderful.