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8 ounces whole-wheat egg noodles
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1 tablespoon extra-virgin olive oil
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1 medium onion, finely chopped
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8 ounces mushrooms, sliced
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6 tablespoons all-purpose flour
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1/2 teaspoon freshly ground pepper
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12 ounces canned chunk light tuna (see Ingredient Note), drained
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1 cup frozen peas, thawed
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1 cup finely shredded Parmesan cheese, divided
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1/2 cup coarse dry whole-wheat breadcrumbs (see Ingredient Note)
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Ingredient Note: : Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged up to three times more mercury than chunk light tuna samples. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe.
We like Ian’s brand labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. To make your own, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs.
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