No Soup For You
Love comfort food and casseroles, but worry about the high fat and sodium content of the canned, cream soups that typically form the foundation of most recipes? This month, we found two great and simple recipes that create the fl avors you love but skip the soup.
Broccoli and Rice Casserole 4 cups fresh broccoli, chopped
Juice of 1/2 lemon 2 tablespoons butter 1/4 cup chopped onion 1 clove of garlic, minced 1 stalk celery, fi nely chopped 3/4 cup chopped fresh mushrooms 1 tablespoon fl our
1 (12-ounce) can evaporated milk 1/2 teaspoon salt 1/2 teaspoon pepper
2 cups shredded Cheddar cheese, divided 1 1/4 cups cooked rice
Steam broccoli until stems are very tender, but still bright in color. Squeeze lemon over broccoli and toss to coat.
In a skillet over medium heat, melt butter and add onions, garlic, celery, and mushrooms. Saute until vegetables soften. Stir in the fl our and cook 1 minute. Add milk with a whisk; continue whisking until milk begins to thicken. Season with salt and pepper.
Reduce heat and add 1 1/2 cups of cheese. Stir until cheese melts.
In a mixing bowl, combine broccoli, cheese sauce, and rice. Stir to combine, then transfer to a greased casserole dish. Sprinkle with remaining cheese and bake at 350 degrees F until bubbly.
Tuna and Noodles Casserole 1 tablespoon olive oil
3 tablespoon butter, divided 2 stalks celery, fi nely diced 1 bunch green onions, thinly sliced 1 tablespoon minced jalapeño (no seeds) 1 teaspoon Old Bay Seasoning 2 tablespoons fl our 1 3/4 cups milk 1/4 cup sour cream 1 tablespoon Dijon mustard 6 ounces egg noodles
1 cup shredded Cheddar cheese, divided 1 (6-ounce) can light tuna in water (well drained and fl aked) 1 tablespoon minced parsley 1 cup crushed saltine crackers
Preheat oven to 350 degrees F. Prepare an 8 x 8 glass baking dish with butter or cooking spray. Cook noodles in boiling water until just tender (approximately 3 minutes); drain and set aside.
Over medium heat, melt olive oil and 1 tablespoon of butter. Add celery and cook until soft. Add green onions and jalapeño. Stir- ring occasionally, cook for 3 minutes. Add Old Bay Seasoning and fl our to vegetables. Stir fl our in well. Cook 1 minute, then add milk. Stir continually to ensure no lumps remain in the fl our.
Allow mixture to come to a boil. Reduce heat, stirring frequently, until mixture thickens. Remove from heat; stir in sour cream and mustard.
In a large bowl, add noodles, 3/4 cup Cheddar, vegetable mix- ture, and fl aked tuna. Transfer to baking dish.
For the topping, combine parsley, 2 tablespoons very soft butter, remaining Cheddar, and crushed saltines. Use forks or a pastry cutter to ensure all is incorporated. Sprinkle evenly over casse- role and bake for 20 minutes in the preheated oven.
January 2014 - 11
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