Tuna, Brown Rice, and Zucchini Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 cup Brown Rice Lundberg Organic Short Grain (cooked)2 - 5 oz cans Tuna Fish, Wild Planet Albacore 1 cup S&W Organic Tomato Sauce*1 oz Shiitake-Ya Gourmet Mushroom Blend (2 C)1/2 cup Onions, raw, chopped1/2 cup Red Bell Pepper, Raw, Chopped1 cup Zucchini (1 small) diced2/3 cup Cheese: Mexican Style Blend (Kirkland)Spices to taste: salt (1/2 tsp) pepper (dash) Italian seasoning (2 tsp) (Watkins Seafood Seasoning replaces all of the above)*2 tbsp Butter, unsalted*2 tbsp All Purpose Unbleached Flour* NOTE: Can substitute Concentrated Mushroom soup for the mushrooms, water, butter and flour.
Preheat oven to 350
Combine in a greased baking dish:
brown rice
tuna
tomato sauce
1/3 C of the cheese
* In small bowl, pour 1-1/4 cup boiling water over the mushrooms and let sit for a minimum of 10 minutes. remove and chop the mushrooms (reserve the liquid)
* In skillet over medium heat, saute the onion, red pepper, re-hydrated mushrooms, and zucchini -- cover until all veggies are soft (about 5 min.)
* Add salt, pepper, Italian seasoning (any spices of your choice) to the veggies and cook until fragrant -- add the veggies to the rice mix
* to the hot skillet, add butter and cook until foams, then add flour and stir for 1 minute. Add mushroom liquid and stir continually until it thickens and bubbles (about 2 min.). Add salt, pepper, and spicing. [or substitute mushroom soup -- pour directly on the rice mix]
* Pour sauce over rice mixture and combine thoroughly.
Cover and bake for 30 minutes; remove cover, sprinkle remaining cheese on top, and cook uncovered until cheese melts (about 10 min). Let sit for 10 min after it is removed from the oven.
Serving Size:�1/4 of casserole
Combine in a greased baking dish:
brown rice
tuna
tomato sauce
1/3 C of the cheese
* In small bowl, pour 1-1/4 cup boiling water over the mushrooms and let sit for a minimum of 10 minutes. remove and chop the mushrooms (reserve the liquid)
* In skillet over medium heat, saute the onion, red pepper, re-hydrated mushrooms, and zucchini -- cover until all veggies are soft (about 5 min.)
* Add salt, pepper, Italian seasoning (any spices of your choice) to the veggies and cook until fragrant -- add the veggies to the rice mix
* to the hot skillet, add butter and cook until foams, then add flour and stir for 1 minute. Add mushroom liquid and stir continually until it thickens and bubbles (about 2 min.). Add salt, pepper, and spicing. [or substitute mushroom soup -- pour directly on the rice mix]
* Pour sauce over rice mixture and combine thoroughly.
Cover and bake for 30 minutes; remove cover, sprinkle remaining cheese on top, and cook uncovered until cheese melts (about 10 min). Let sit for 10 min after it is removed from the oven.
Serving Size:�1/4 of casserole
Nutritional Info Amount Per Serving
- Calories: 401.2
- Total Fat: 15.7 g
- Cholesterol: 40.5 mg
- Sodium: 968.4 mg
- Total Carbs: 41.1 g
- Dietary Fiber: 4.1 g
- Protein: 23.2 g
Member Reviews