Healthy Tuna Casserole
User Reviews
4.8
33 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
55 mins
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Servings
6
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Calories
505 kcal
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Course
Main Course
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Cuisine
American
Healthy Tuna Casserole
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Simple and easy tuna casserole recipe that's made with gluten-free pasta, frozen peas, corn, tuna, and a handful of other pantry staple ingredients.
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Ingredients
- 12 oz pasta GF if needed
- kosher salt to taste
- 1 cup frozen green peas
- 1 cup frozen corn
- 2 tbsp olive oil
- 1 medium onion diced
- 3-4 garlic cloves minced
- 2 tbsp cornstarch
- 2 cups vegetable broth
- 2 cups milk of choice
- 1 tbsp Dijon mustard
- 1 tsp lemon-pepper seasoning
- 1 cup freshly grated sharp white cheddar cheese divided, use lite or fat-free
- 12 oz unsalted albacore or skipjack tuna in water 3 (x 4 oz) cans, drained well
- 1/3 cup panko breadcrumbs
- Optional to garnish: fresh thyme
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Instructions
- Preheat the oven to 375F.
- Cook the pasta in salted water according to package instructions, then drain and transfer to an oven-safe dish together with the frozen peas and corn.
- Heat the oil in a large saucepan over medium heat. Saute the onion for 4-5 minutes, then stir in the garlic.
- Meanwhile, in a small bowl, whisk the cornstarch with 3 tbsp broth until no visible lumps.
- Pour the remaining broth over the onion and garlic. Add in the slurry, milk, mustard, lemon-pepper seasoning, and half of the cheese. Stir continuously for a couple of minutes, or until the sauce thickens.
- Pour the sauce over the pasta and frozen vegetables and stir in the tuna.
- Sprinkle the dish with the remaining cheese and breadcrumbs.
- Bake for 18-20 minutes, or until bubbly and tops are golden. Garnish with fresh thyme leaves, if desired.
Notes
- Use canned tuna in water and not oil. If you aren't a fan of tuna, you may use other canned seafood or chicken.
- Don't care for peas? Skip it if you like.
- Use any noodle or pasta of your choice. Egg noodles would work great as well.
- Instead of panko, add store bought french fried onions.
- To store, place in a sealed container and keep in the fridge for up to 4 days.
- Freezing: store the leftovers in a sealed container and store in the freezer for up to one month.
- You may use a different cheese mix blend. So consider adding a combination of cheddar, mozzarella, and about 2 tablespoon of shredded parmesan.
Nutrition Information
Show Details
Calories
505kcal
(25%)
Carbohydrates
59g
(20%)
Protein
31g
(62%)
Fat
15g
(23%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Cholesterol
47mg
(16%)
Sodium
737mg
(31%)
Potassium
461mg
(13%)
Fiber
8g
(32%)
Sugar
9g
(18%)
Vitamin A
711IU
(14%)
Vitamin C
13mg
(14%)
Calcium
264mg
(26%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 505 kcal
% Daily Value*
| Calories | 505kcal | 25% |
| Carbohydrates | 59g | 20% |
| Protein | 31g | 62% |
| Fat | 15g | 23% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 47mg | 16% |
| Sodium | 737mg | 31% |
| Potassium | 461mg | 10% |
| Fiber | 8g | 32% |
| Sugar | 9g | 18% |
| Vitamin A | 711IU | 14% |
| Vitamin C | 13mg | 14% |
| Calcium | 264mg | 26% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
33 reviews
Excellent
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