Tuna casserole is a widely popular choice among the classic comfort foods. Now you can take comfort in this simple and healthy upgrade of a meal-in-one.

Click to get more Easy, Healthy Recipes

  • Preparation Time

      10 minutes

  • Cooking Time

      40 minutes

  • Difficulty Rating

    2

  • Serves

    3
By TrimDownClub
Total Shares 0

Ingredients

  1. 3 oz / 85 g brown rice macaroni, uncooked
  2. 1 7-oz / 200-g can tuna in water, drained
  3. 1 omega-3 or grass-fed egg (optional)
  4. ½ Tbsp. / 15 ml olive oil
  5. 2 Tbsp. / 20 g onion, minced
  6. 1 Tbsp. / 7.5 g whole grain flour
  7. ¼ sweet red bell pepper, finely diced
  8. 1 cup / 240 ml organic pastured milk
  9. ½ cup / 120 g organic pastured Greek yogurt
  10. ½ cup / 70 g frozen peas, thawed, drained
  11. 1 cup (4 oz / 115 g) low-fat cheddar cheese, shredded
  12. ¼ tsp. / ½ g ground black pepper
  13. ¼ tsp. / 0.8 g granulated garlic
  14. Salt or substitute to taste

Directions

  1. Preheat oven to 350°F / 180°C.
  2. Spray a 9 x 13-inch / 23 x 33-cm casserole pan with non-stick cooking spray.
  3. In a large pot, cook the macaroni in slightly salted boiling water for about 10 minutes, until tender. If egg are desired, boil along with the macaroni. Drain, rinse in cold water, and add to a large mixing bowl.
  4. Heat the olive oil in a sauté pan, and sauté the onions and bell pepper over medium-low heat for about 2 minutes.
  5. Add the flour and continue cooking, for another 3 minutes, stirring constantly. Whisk in the milk, yogurt, salt, and pepper, and stir on low heat until the mixture begins to simmer.
  6. Add the cooked sauce to the bowl of macaroni. Add the tuna, peas, and ¼ cup of the cheese, and mix.
  7. Pour the mixture into the prepared pan, and top with the rest of the cheese.
  8. Bake for 20 to 25 minutes, until bubbling and browned.
Serving Size: ֲ1 cup Exchanges per Serving: 2 Carb, 3 Protein

Wasn't that delicious? Do you want more?

Comments 43

  4. Ossie-Sharon

    Hi, kk1424. Brown rice macaroni is a whole grain pasta that is closer in taste and texture to regular refined white pasta, but with a definite nutritional advantage that is more supportive of healthy weight management. You can find it and grass-fed (also known as “pastured”) eggs at health-oriented stores such as Whole Foods Market, Trader Joe’s, or Sprouts, or online (i.e. Amazon).

  8. DebraMeek

    I decided to be very brave and triple the recipe so that I could freeze it…
    My son and his girlfriend absolutely loved it so did my mum but myself and my other son weren’t too keen on hot tuna and it’s not something that looked nice cold…
    After tripling the recipe we got about 12 potions so that’s about 4 potions if not increased…

  9. Ossie-Sharon

    Hi, KarenRae. We don’t work with calories in this program, but I can tell you that the above exchanges translate to about 23 grams of available carbohydrates, 18-1/2 grams of protein, and 10 grams of fat per serving (1/6 of the recipe).

  17. Only17

    A suggestion to everyone who worries about recipes being made for too many servings; use it up over the next 2-3 days, freeze it, or cut it in 1/2. OR, have company in and enjoy the whole experience 😉

  24. GloriaMay

    Should say at the start if the 8 oz. of macaroni is cooked or uncooked. I didn’t see the specifics until I scrolled down. I agree that the serving sizes should be smaller. I’m totally adjusting mine and will see since it’s my first try.

  25. biseageneve

    Cooked this today for my son and myself – actually quite good. But the big problem was to try to adapt the recipe for 2 people, when it was designed for 6 to 12 people! After some rather wild guesses, it turned out OK. I have encountered this problem a lot with the recipes – it would be nice if the TDC team had produced more for just 1 or 2 people – not everybody wants to be on a special low fat diet (even though it might be good for them!).

  30. Cynt

    Forgot to make 1/2 recipe..I got 6 little casseroles…11/3 cups in each..I put a small can of mandarin oranges (rinse &drained) in and it put it over the top..served it with a salad and even hubby was full…I did not used organic anything…WW crumbs and flour to thicken..also low fat cheese…already looking forward to lunch tomorrow!

Leave a Reply