Monday, January 12, 2009

Salmon-Noodle Casserole

This recipe is from Growing Healthy Families, a cookbook put out by the Holistic Moms Network, of which I am a member. The book is a collection of member-contributed recipes (some are mine).

I am posting the recipe as it was originally written, but I did make a few modifications when I made it. I used whole wheat egg noodles, 2 stalks of celery, 3 cloves of garlic, 1 Tbsp olive oil to saute the veggies, 2 Tbsps butter for the roux, 2 Tbsps whole wheat flour for the roux, and skim milk. I also used 2 cups chopped broccoli which I blanched quickly in the water from the egg noodles. For the canned salmon, I used red salmon, which is higher in nutrients than pink, and I left the bones in (which are all edible) to boost the calcium content.

This casserole feels a lot like the sort of casseroles you might have had as a kid (maybe you had tuna casserole or turkey casserole ... same idea). It's thick and creamy, and it's definitely home-style food. It won't win any awards, but it will fill up the family for very little money, and using healthy ingredients. It's also very kid-friendly, as almost anything that includes noodles and cheese is. This is a high protein and high calcium dish. The canned salmon is a great source of both of these, as well as omega-3 fatty acids, and you can't beat the price!

Salmon-Noodle Casserole
8 oz. egg noodles, cooked
1/2 onion, chopped
1 stalk celery, chopped
1 clove garlic, minced
5 T. organic butter, divided
1/4 c. whole-wheat flour
2 c. milk
Salt and pepper to taste
1 can wild salmon
1-2 c. vegetables (examples: peas, carrots, broccoli)
1 c. cheddar cheese

Stir fry onion, celery and garlic in 1 tablespoon butter. Make a white sauce by combining the remaining 4 tablespoons butter and whole wheat flour in a sauce pan, slowly whisk in milk and simmer (do not boil) until it begins to thicken, add salt and pepper. Combine cooked noodles, salmon (large bones removed), sauce and veggies in a casserole dish. Top with cheddar cheese. Bake at 375 for 25 minutes.

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