Heather Greenbaum, R.D., nu-train

What you need:

  • 2 packages of drained and rinsed tofu shiritaki noodles (found in the produce section of the health food store or in Japanese food stores)
  • 1 package (10 oz.) frozen cut green beans
  • 1 1/2 6-oz. cans water-packed chunk light tuna, drained
  • 3 tbsp. dry bread crumbs
  • 1/2 cup skim (nonfat) milk or unflavored soy milk
  • Cooking spray


  • Preheat oven to 400 degrees.
  • Coat a 2-quart heat-proof casserole dish with cooking spray.
  • In prepared baking dish, mix soup and milk to combine.
  • Add noodles (make sure they are rinsed and drained), beans, tuna, mixing to coat and combine.
  • Cover pan with foil and bake until bubbling hot, about 20 minutes.
  • Uncover and sprinkle with bread crumbs.
  • Bake until crumbs are lightly browned, about 8 minutes.
  • Serve hot.