3 Tbsp. butter or oil
1/2 onion, diced
12 mushrooms, sliced thin
1 Tbsp. flour
8 oz. uncooked pasta (shells or noodles)
1 6-oz. can tuna OR 1 can tuna substitute OR 6 oz. baked tofu
1 can (about 2 cups) uncondensed cream soup
2/3 cup low fat milk (regular or non-dairy)
1 cup artichoke hearts, cut into slivers
1/2 cup fresh breadcrumbs
Cook pasta according to package directions. Drain and reserve. In a small skillet, place 1 Tbsp. oil. Sauté onion until limp, about 3 minutes. Add mushrooms and sauté another 2 minutes. Sprinkle flour over top and stir. Remove from heat. If using chicken substitute, cut into uniform small dice. If using tuna or substitute, drain well.
In a small skillet, heat remaining 2 Tbsp. of oil. Add breadcrumbs and cook, stirring frequently, until lightly browned.
In a large casserole, mix all ingredients together except breadcrumbs. Sprinkle breadcrumbs over top. Bake 350º for about 20 minutes.
You can make this same recipe substituting any cooked protein from baked tofu to chicken. You can use almost any vegetable, as long as it is at least partially cooked. Some people are fans of cheese in their casseroles. I’d use 1/4 cup of grated hard cheese (parmesan, asiago) or 1/3 cup of grated firm cheese (cheddar, pepper jack).