Tuna Casserole Recipe

Is the human race doomed to perish or there’s still time to survive? Let’s make a quick Tuna casserole whilst there is still time!

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Ingredients

• 1½ cup  / 100g Pasta
• 2 tablespoons / 30g Cooking oil or butter
• 2 medium / 220g Onions (diced)
• 1 teaspoon / 5g Salt
• 1 stalk / 50g Celery (diced)
• 1 medium / 100g Carrot (diced)
• 1 cup /  100g Mushrooms
• ½ cup / 80g Peas
• 1 cup / 250g Greek yogurt (choose fat free for protein rich low calorie option)
• 1½ cups / 240g Tuna
• 1 cup / 100g Cheddar
• ½ cup / 50g Parmesan

How to make Tuna casserole

1. Cook pasta by following instructions on packaging. Meanwhile the pasta is cooking carry on with the rest.
2. Heat oil or butter in a pan and saute diced onion with salt on high heat until glassy / translucent look for about 5 minutes
3. Add diced celery and carrots and saute them for 5 more minutes then turn the heat to medium and cook it for 5 more minutes.
4. Add sliced mushrooms and stir fry until the mushrooms collapse about half of their size for about 5 minutes. Add peas and stir fry it for 5 – 7 more minutes. Frozen peas needs a bit more time to get ready but about 10 minutes it should be ready to go.
5. Mix in cream, pasta tuna then pour everything into a casserole dish.
6. Sprinkle grated cheddar and Parmesan on top. Some like to add breadcrumbs or panko on top as well but apart from added calories this step has neither nutritional value nor any other advantages of developing additional flavors or texture.
7. Put it under the broiler on maximum heat until the cheese gets a golden brown color for about 10 – 15 minutes.

Enjoy!

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Tuna Casserole Recipe

Is the human race doomed to perish or there’s still time to survive? Let’s make a quick Tuna casserole whilst there is still time!

Course Low calories meal, Main Course

Cuisine Sugar free recipe

Keyword healthy, low cal, low calories, pasta, protein, tuna

Prep Time 30 minutes minutes

Cook Time 10 minutes minutes

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Ingredients

• ▢ 1½ cup Pasta
• ▢ 2 tablespoons Cooking oil or butter
• ▢ 2 medium Onions diced
• ▢ 1 teaspoon Salt
• ▢ 1 stalk Celery diced
• ▢ 1 medium Carrot diced
• ▢ 1 cup Mushrooms
• ▢ ½ cup Peas
• ▢ 1 cup Greek yogurt choose fat free for protein rich low calorie option
• ▢ 1½ cups Tuna
• ▢ 1 cup Cheddar
• ▢ ½ cup Parmesan

US CustomaryMetric

Instructions

• Cook pasta by following instructions on packaging. Meanwhile the pasta is cooking carry on with the rest.
  
• Heat oil or butter in a pan and saute diced onion with salt on high heat until glassy / translucent look for about 5 minutes
  
• Add diced celery and carrots and saute them for 5 more minutes then turn the heat to medium and cook it for 5 more minutes.
  
• Add sliced mushrooms and stir fry until the mushrooms collapse about half of their size for about 5 minutes. Add peas and stir fry it for 5 – 7 more minutes. Frozen peas needs a bit more time to get ready but about 10 minutes it should be ready to go.
  
• Mix in cream, pasta tuna then pour everything into a casserole dish.
  
• Sprinkle grated cheddar and Parmesan on top. Some like to add breadcrumbs or panko on top as well but apart from added calories this step has neither nutritional value nor any other advantages of developing additional flavors or texture.
  
• Put it under the broiler on maximum heat until the cheese gets a golden brown color for about 10 – 15 minutes.
  

Notes

Enjoy!

Nutrition

Serving: 100g | Calories: 147kcal (7%) | Carbohydrates: 10g (3%) | Protein: 11g (22%) | Fat: 7g (11%) | Saturated Fat: 3g (19%) | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0g | Cholesterol: 20mg (7%) | Sodium: 379mg (16%) | Potassium: 177mg (5%) | Fiber: 1g (4%) | Sugar: 3g (3%) | Vitamin A: 1,050IU (21%) | Vitamin C: 5mg (5%) | Calcium: 149mg (15%) | Iron: 1mg (3%)

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