Tuna casserole with 'rice'
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
500g pkt cauliflower and broccoli 3/4 tsp celery seeds, ground1.5 cup cottage cheese1/2 cup low fat natural yogurt1/4 cup parmesan cheese, shredded1/2 teaspoon black pepper or lemon pepper 1/2 tsp mustard powder1/2 teaspoon onion powder1 tsp lemon zest (optional) 2 spring onions, thinly sliced410g can canned tuna, drained and flaked 125g mushrooms, sliced thinly 1 cup canned sweet corn kernels, drained1/4 cup low fat tasty cheese, shredded
Put cauliflower and broccoli in a microwave safe casserole with a lid.cover and microwave on HIGH 8-10 minutes until just tender, stirring every couple minutes (do not overcook);
Drain very well,
Mash to a chunky consistancy, stir in mushrooms and spring onions
Return to microwave oven for 2 mins, on HIGH, uncovered, to dry off fully. .
Put the cottage cheese into a bowl.
Stir in yogurt, parmesan, seasonings and corn.
Stir tuna into cauliflower mixture, add cottage cheese mixture and mix well.
Can be covered and chilled at this point and then baked later.
Cover and bake at 325ºF(165C) for 20 minutes; uncover, top with 1/4 cup grated tasty cheese and bake another 10-15 minutes until bubbly; add an extra 5-10 minutes to first baking time if chilled.
Number of Servings: 6
Recipe submitted by SparkPeople user EMMABE1.
Drain very well,
Mash to a chunky consistancy, stir in mushrooms and spring onions
Return to microwave oven for 2 mins, on HIGH, uncovered, to dry off fully. .
Put the cottage cheese into a bowl.
Stir in yogurt, parmesan, seasonings and corn.
Stir tuna into cauliflower mixture, add cottage cheese mixture and mix well.
Can be covered and chilled at this point and then baked later.
Cover and bake at 325ºF(165C) for 20 minutes; uncover, top with 1/4 cup grated tasty cheese and bake another 10-15 minutes until bubbly; add an extra 5-10 minutes to first baking time if chilled.
Number of Servings: 6
Recipe submitted by SparkPeople user EMMABE1.
Nutritional Info Amount Per Serving
- Calories: 232.3
- Total Fat: 4.9 g
- Cholesterol: 32.3 mg
- Sodium: 728.4 mg
- Total Carbs: 12.7 g
- Dietary Fiber: 3.4 g
- Protein: 35.4 g
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