Ingredients:
1 can white tuna fish
1 cup of macaroni
4 Tablespoons of grated Parmesan cheese
2 cups of thin white sauce (recipe below)
1/2 tsp paprika (if you choose)
To make white sauce you will need:
4 T butter
4 T flour
1/4 tsp salt
1/4 tsp pepper
2 cups of milk
Melt 4 tablespoons of butter over low heat. Blend in 4 tablespoons of flour, 1/4 tsp of salt, and 1/4 tsp of pepper. Cook the mixture over low heat, stirring until the mixture is smooth and bubbly. Remove from heat and slowly stir in 2 cups of milk. Return the mixture to the stove and heat until the mixture is boiling, stirring the entire time. Stir and let it boil for about a minute. Remove from heat.
To make the casserole: Preheat oven to 350 degrees. Cook macaroni in boiling water (add a little salt and a tablespoon of cooking oil to the water). Boil 7-8 minutes until tender. Drain and rinse with hot water. Combine tuna, macaroni, and white sauce in a lightly greased casserole dish. Sprinkle with paprika, grated cheese, and bread crumbs. Bake for 20 minutes covered, and 10 minutes uncovered. ENJOY!
For an extra cheesy flavor, add a few tablespoons of your favorite cheese. Stir it in when you mix the macaroni with the white sauce and tuna. American, mozzarella, and cheddar cheese add to the deliciousness!
I call this casserole “comfort food” because I always feel good as I eat it. You can add salt and pepper to improve the already awesome taste. Your kids and family will probably ask you to make it again and again. It is healthy, nutritional, and easy to make, so why not?
Tuna is good for you because it contains omega-3’s, protein, a little (but the recommended type of ) fat, iron, phosporous, magnesium, selenium, and little to no carbohydrates.
What are Omega-3 Fatty Acids?
Omega 3’s are important to get in the diet because they are just so darn good for you! First of all, omega-3’s are very beneficial to heart health. Coincidentally, Omega 3’s are especially important to consume if you have cardiovascular problems. The American Heart Association recommends that you should eat fish (like tuna) at least twice a week. There has been research done that claims the eating omega 3’s can improve rheumatoid arthritis and cardiac arrhythmias. Omega 3’s have, in some studies, helped to reduce ADHD-related symptoms (like hyperactivity). For pregnant women, eating fish once a week during their first trimester gave them 3.6 times less risk of having a premature child or a child with low birth weight then women who ate no fish at all. Omega-3 fatty acids have had membrane-enhancing effects on human brain cells. Omega -3’s also help to reduce symptoms and feelings of depression and anxiety. Omega-3’s are good for your mind, body, and heart!
Soures: http://en.wikipedia.org/wiki/Omega-3_fatty_acid#Health_benefits
