I was craving a childhood favorite and realized I could recreate it by making a white sauce and adding shirataki noodles. I recommend wider noodles if possible. Initially I used cut-up shirataki fettuccine, and later I realized that my favorite brand Zeroodle makes shirataki penne (very similar to macaroni noodles) that can be purchased online.
This dish can easily be made vegan or dairy free using nutritional yeast instead of cheese or just butter and garlic in a white sauce. It can be made keto by using heavy cream instead of unsweetened almond milk.
To bring on childhood sentimentality overload, I made it with tuna and green peas. I used tuna in a pouch, sauté in a little olive oil and cumin until just brown and add the peas until warm, then remove from the pan. Green peas (like all legumes) are a good source of fiber and protein, but they also have carbs, so use sparingly or omit depending on your macro goals. You could add chopped green onion for the same look and a spicier taste.
In the empty pan make a white sauce by sautéing 1 cup unsweetened almond milk (plain is best, but I used unsweetened vanilla because that’s what I had) with 1/2 Tbs butter (or to taste) and heat until boiling. Add 1/2 Tbs whipped cream cheese and stir until melted for an even richer taste. This is not traditional, but I like to add a dash of paprika, cayenne, cumin and garlic powder for flavor and color. Thicken by adding a slurry: in a separate cup mix 2 teaspoons carbquik with a 3-4 Tbs of cold water until dissolved (as you would do with flour or cornstarch in a non-low-carb recipe). Add the carbquik slurry to the almond milk mixture and heat on medium high until thickening. Turn off the heat and add 2/3 cup cheddar cheese, 2 Tbs Parmesan and 2 Tbs nutritional yeast. For a more heart-healthy version you can reduce the cheese and add more nutritional yeast. Increasing the spices will also allow you to use less cheese.
Heat on low until the cheese has melted (almost instantaneous), then add 1 to 2 cups of drained shirataki noodles and the cooked tuna and green peas. Stir to combine and serve topped with a sprinkle of Parmesan cheese or nutritional yeast.
It was so delicious and easy, and definitely qualifies as a healthier version of comfort food.
