Tuna Cauliflower casserole
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 153.1
- Total Fat: 1.6 g
- Cholesterol: 2.9 mg
- Sodium: 365.4 mg
- Total Carbs: 26.1 g
- Dietary Fiber: 8.4 g
- Protein: 12.9 g
View full nutritional breakdown of Tuna Cauliflower casserole calories by ingredient
Introduction
Tasty casserole for a family that includes dieters Tasty casserole for a family that includes dietersNumber of Servings: 4
Ingredients
-
Cauliflower, raw, 3 cup
Onions, raw, .5 cup, chopped
Mushrooms, raw .5 cup sliced
Celery, raw, 1.5 stalk, large (11"-12" long)
Tuna, Canned in Water, 12 oz
Egg, fresh, whole, raw, 1
Egg white, 1
4 tbsp. fat free sour cream
Paula Deen's house seasoning, 1 tsp
Emeril's essence, 1 tsp
Nutritional yeast, 1 tbsp
Brown mustard, 1 tsp
Make a cheddar sauce for non-dieters to add, if desired. Perfectly good without it.
Tips
Seasonings can be found on the chefs' web pages.
Directions
Pre-heat oven to 350 degrees.
Cut all vegetables. Cut onions and celery fine
Bring water to a boil and cook the chopped cauliflower until al dente-just tender in microwave. Drain well and then place the cauliflower in a large casserole dish. Microwave other vegetables until tender if desired.
Combine everything in the casserole dish along with the cauliflower and mix well.
Place casserole dish into oven and bake for 25-30 minutes, or until bubbling.
Allow to cool for a few minutes before serving.
Add grated cheddar on top for extra calories or make a cheese sauce with milk for diners to add as desired.
Serving Size: 1/4 recipe
Number of Servings: 4
Recipe submitted by SparkPeople user JLIMING348.
Cut all vegetables. Cut onions and celery fine
Bring water to a boil and cook the chopped cauliflower until al dente-just tender in microwave. Drain well and then place the cauliflower in a large casserole dish. Microwave other vegetables until tender if desired.
Combine everything in the casserole dish along with the cauliflower and mix well.
Place casserole dish into oven and bake for 25-30 minutes, or until bubbling.
Allow to cool for a few minutes before serving.
Add grated cheddar on top for extra calories or make a cheese sauce with milk for diners to add as desired.
Serving Size: 1/4 recipe
Number of Servings: 4
Recipe submitted by SparkPeople user JLIMING348.