Tuna Noodle Casserole

Looking for a Meatless Monday recipe? Look no further.  Here is a cleaned up version of the classicTuna Noodle Casserole.

Tuna Noodle Casserole
8 oz wide whole wheat noodles
2 T olive oil
1/2C chopped yellow onion
1/3 C chopped carrot
2 T whole wheat flour
2 3/4 c skim milk
1/2 C (4 oz) 1/3-less fat cream cheese
2 T Dijon mustard
1/2 tsp sea salt
1/2 tsp fresh ground pepper
1 C frozen peas, thawed
1/2C grated Parmigiano-Reggiano cheese, divided
2 (5oz) cans tuna (packed in water), drained and flaked
cooking spray
Preheat broiler.  Cook noodles according to packageand drain.  Heat a large skillet over medium heat.  Add oil, onions and carrots to pan.  Cook 6 minutes or until carrot is almost tender, stir occasionally.  Sprinkle with flour; cook 1 minute, stirring occasionally.  Gradually stir in milk; cook 5 minutes, stirring with a whisk constantly.  Stir in cream cheese, mustard, salt, and pepper; cook 2 minutes, stirring.  Remove pan from heat.  Stir in the noodles, peas, 1/4 C cheese, and tuna.  Spoon mixture to a shallow broiler safe 2 quart baking dish coated with cooking spray.  Top with remaining cheese.  Broil 3 minutes or until golden brown and bubbly.  Let stand 5 minutes before serving.

What are you dishing up for Meatless Monday?  Let me know in the comments!

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Mozzarella Pizza

Here is a perfect meal for Meatless Mondays!
Mozzarella Pizza


whole wheat pizza dough – I like Trader Joe’s dough in the cooler…yes you have to roll it out :), otherwise another whole wheat version is fine
large plum tomato, thinly sliced
sliced fresh basil (unlike my picture where I use whole leaves…sliced is easier to bite into)
slices of fresh mozzarella cheese(thin slices)

dried oregano
pizza sauce

Preheat oven to 450°F. If using dough, shape it into 6-8 inch circle on a lightly floured surface. Place dough on pizza crust pan (spray if using dough).  Layer tomato/pizza sauce, tomatoes, cheese and basil evenly. Sprinkle with pepper and oregano. Bake at 450F for 10 minutes or until crust is golden.

Until next time…
look good, feel good, do good
Sara B

Black Bean Patties

Black Bean Patties

a good recipe for meatless Mondays

2 c black beans, canned or cooked, rinsed and drained
1 small onion, peeled and coarsely chopped
2 cloves fresh garlic
1 carrot, chopped fine or grated
1/2 c oats
1/4 c nut butter (almond, peanut)
1/4 c raw sunflower seeds
3 T flaxseeds
dash Worcestershire sauce
2 T olive oil
2 egg whites
pinch red pepper flakes
1/2 chopped celery leaves (I did not add since I didn’t have any on hand, instead I added a dash of celery salt)
1 tsp paprika
1tsp curry powder
1 tsp sea salt
1 T fresh thyme or 1/2 T dried
Preheat oven to 375F. Line a large cookie sheet with parchment paper or grease. Place all ingredients in large food processor. Process mixture until it become uniform. You may have to do in bathces if you have a small food processor.
I added about 1/4c more oats as I though it was a bit runny, however it will probably seem a little runny, this is ok.
You should be able to scoop about 1/4 c patties onto cookie sheet without them runny too much.
Bake for about 20 minutes. Serve on whole wheat buns or bunless with all you burger fixins.

Sara B News: Look Better Naked Challenge meeting, 7pm at Crossfit Epic (Iowa City) tonight. Contact me for details! Learn about the 24 Day Challenge and how you can lose weight, have more energy and feel more positive about your health.

Until next time…
look good, feel good, do good