Those who are trying to lose weight may want to give this recipe a try. This dish is very high in protein and low in carbohydrates. Additionally, it will also keep you feeling full longer which is an added bonus to individuals who are dieting.
Casseroles, The Best Kind of Fast Food
In this modern day and age, grocery store shelves are filled with foods that contain empty calories and food-like items. As a result, it’s very easy to make bad decisions when it comes to nutrition especially during a 1-hour lunch break.
One way to avoid making poor food choices is by preparing your own healthy meals at home. This tuna casserole recipe will keep in the refrigerator for at least 3 – 5 days. Be sure you cook enough casserole to last for a few days but not too much otherwise it could go to waste. Another tip is to choose your most free day to prepare the dish in order to save on precious time. Our version of tuna casserole is packed with essential nutrients to help promote and maintain good health, so you can stay on point with your nutrition regardless of how busy you are at work.
Rich Source of Omega-3 fatty acids
Tuna is a rich source of omega-3 fatty acids. The average can of tuna has slightly less than 0.5 grams of omega-3s per can. Time and time again, studies have shown the positive health benefits one can attain by consuming a diet rich in omega-3s. Experts recommend that people above the age of 14 should get a minimum intake of 1.6 grams (males) and 1.1 grams (females) of omega-3s daily. Females should increase their intake by 0.3 grams during pregnancy and by 0.2 grams during lactation.
Omega-3 fatty acids have been proven by studies to possess anti-inflammatory properties. Those who have a family history of heart disease and all related ailments such as high cholesterol and high blood pressure should have an adequate amount of omega-3s per day for preventive measures.
Shorten Preparation Time with Kitchen Tools That Boost Efficiency
This tuna casserole recipe contains many ingredients that need to be chopped, minced and sliced. A dull knife will definitely add prep time to cooking this dish which is why having a sharp knife is necessary. Additionally, in order to create sweet potato noodles, you’ll need to have a fruit/vegetable spiralizer. We recommend purchasing one that comes with a variety of blades so ingredients can have different shapes and sizes.
If you want a dish that’s fairly easy to prepare, nutritious, and can be served on almost any occasion, we highly recommend giving this paleo tuna casserole recipe a try. It can be cooked in batches big enough to feed large gatherings or as a single batch just enough to feed yourself for a few days including a packed lunch for work. For many, tuna casserole is comfort food and we’re sure you’ll love the aroma, texture, and flavors of this recipe.
(You may also like: Loaded Cauliflower Bake)
P.S. – In order to cut through the richness of this recipe, we highly suggest you try one of these lemon bar recipes as a dessert.
- 2 tbsp olive oil
- 1 pound sweet potato, peeled and cut into noodles
- 1 small onion, chopped
- 1 stalk celery, finely chopped
- 1 carrots, finely chopped
- 1 clove garlic, minced
- 8 ounces button mushrooms, sliced
- 2 (6 ounce each) cans tuna, drained and flaked
- salt and pepper to taste
- For the sauce
- 2 tbsp olive oil
- 2 tbsp arrowroot flour
- 1 cup warmed milk
- 1 ½ cup warmed chicken soup
- For the topping
- 2 tbsp chopped almonds
- Preheat oven to 375ºF.
- In a pan heat 2 tablespoons of olive oil over medium heat.
- Add the onion and cook for 3 minutes.
- Add the celery and cook for 3 minutes.
- Add the garlic and cook for 30 seconds.
- Add the mushrooms and cook for 7-8 minutes or until most of the liquid has evaporated.
- Add the sweet potato noodles and season with a pinch of salt and pepper.
- Cover and cook for 5 minutes, stirring occasionally, until noodles are soft.
- Remove the mixture from the pan and set aside.
- In the same pan heat 2 tablespoons olive oil over medium heat.
- Add the arrowroot flour and stir until golden.
- Slowly pour in the milk and soup. Whisk until combine.
- Cook, whisking constantly, until the sauce comes to a boil. Reduce heat and simmer, whisking frequently, until the sauce is thickened.
- Remove from the heat and stir in the tuna and sweet potato -mushroom mixture.
- Season to taste with salt and black pepper.
- Mix to combine.
- Transfer the mixture to a baking dish.
- Sprinkle the chopped almonds over the casserole.
- Bake in preheated oven for 25 minutes or until the sauce is bubbling and the crust is golden.
|Vitamin A||651.6 µg|
|Vitamin C||4.6 mg|
|Folic Acid (B9)||30 µg|