0

No products in the cart.

Order Meals
Home > Recipes > Broccoli & Cheese Tuna Casserole Budget Meal
Author:

Kevin Curry

Broccoli & Cheese Tuna Casserole Budget Meal

Want to save this recipe?

I got you! Just enter your email address, and I'll forward it to your inbox! Plus, you'll receive a bonus of healthful, "must-try" recipes each week!

Show full recipe

Broccoli & Cheese Tuna Casserole Budget Meal

Ingredients for 5 servings

* Optional Substitution Note

  • 1 cup uncooked brown rice (I used short-grain)
  • 2 tablespoons olive oil (or avocado oil)
  • 1 tablespoon fresh garlic
  • 2/3 cup diced (white) onion
  • 1 1/2 tablespoons The Fit Cook Land Seasoning (OR Italian seasoning)
  • 2 teaspoons cumin
  • 1 can (13.5oz) lite coconut milk
  • 1 1/3 cups reduced fat cheddar cheese
  • 11oz (306g) canned (albacore) tuna, drained
  • 2 teaspoons smoked paprika
  • 1 red bell pepper, diced
  • 1 1/2 cups raw or frozen broccoli florets (TIP: if raw, lightly steam and soften in the microwave for 4 – 5 minutes) 
  • add water or chicken broth if needed for added moisture
  • sea salt & pepper to taste

Steps

Step 1

Cook brown rice according to instructions provided on the package. Set aside.

Step 2

Set oven to 400F.

Step 3

Set a large skillet on medium high heat. Once hot add oil, garlic and onions. Add a pinch of sea salt as the onions cook. Continue cooking for 2 – 3 minutes, until brown and translucent.

Step 4

Sprinkle in Land seasoning (or Italian seasoning) and cumin and bloom the spices and oil for 2 minutes.

Step 5

Reduce the heat to medium and add coconut milk. Bring to a light simmer and add HALF of the cheese (save the rest for the topping). Quickly stir so the cheese does not clump and is evenly distributed to create a cheesy sauce.

Step 6

Add the tuna and continue stirring for 1 minute.

Step 7

Fold in the rice, bell pepper and paprika. Continue stirring and folding everything together.

Step 8

Add the broccoli and stir.  Reduce the heat to low or OFF.  TIP: if you’re adding raw broccoli, I recommend adding it to glass  bowl with a few tablespoons of water and steaming it in the microwave for 4 – 5 minutes as a timesaving hack. Note: if you find the mixture is too thick and dry, add tablespoons of water or chicken stock to help.

Step 9

Add the mix to a casserole dish, then top it off with the remaining cheddar along with black pepper. Cover with foil, then bake for 15 – 20 minutes at 400F. Remove the foil the final 3 – 4 minutes to help brown the cheese on top.

Step 10

Let it cool for about 15 minutes before enjoying! Season to taste with sea salt & pepper.

Broccoli & Cheese Tuna Casserole Budget Meal

Kevin Curry


Prep 5min
Cook 30min
Total 35min

Category
Calories 408

  • 1 cup uncooked brown rice (I used short-grain)
  • 2 tablespoons olive oil (or avocado oil)
  • 1 tablespoon fresh garlic
  • 2/3 cup diced (white) onion
  • 1 1/2 tablespoons The Fit Cook Land Seasoning (OR Italian seasoning)
  • 2 teaspoons cumin
  • 1 can (13.5oz) lite coconut milk
  • 1 1/3 cups reduced fat cheddar cheese
  • 11oz (306g) canned (albacore) tuna, drained
  • 2 teaspoons smoked paprika
  • 1 red bell pepper, diced
  • 1 1/2 cups raw or frozen broccoli florets (TIP: if raw, lightly steam and soften in the microwave for 4 – 5 minutes) 
  • add water or chicken broth if needed for added moisture
  • sea salt & pepper to taste

  1. Cook brown rice according to instructions provided on the package. Set aside.

  2. Set oven to 400F.

  3. Set a large skillet on medium high heat. Once hot add oil, garlic and onions. Add a pinch of sea salt as the onions cook. Continue cooking for 2 – 3 minutes, until brown and translucent.

  4. Sprinkle in Land seasoning (or Italian seasoning) and cumin and bloom the spices and oil for 2 minutes.

  5. Reduce the heat to medium and add coconut milk. Bring to a light simmer and add HALF of the cheese (save the rest for the topping). Quickly stir so the cheese does not clump and is evenly distributed to create a cheesy sauce.

  6. Add the tuna and continue stirring for 1 minute.

  7. Fold in the rice, bell pepper and paprika. Continue stirring and folding everything together.

  8. Add the broccoli and stir.  Reduce the heat to low or OFF.  TIP: if you’re adding raw broccoli, I recommend adding it to glass  bowl with a few tablespoons of water and steaming it in the microwave for 4 – 5 minutes as a timesaving hack. Note: if you find the mixture is too thick and dry, add tablespoons of water or chicken stock to help.

  9. Add the mix to a casserole dish, then top it off with the remaining cheddar along with black pepper. Cover with foil, then bake for 15 – 20 minutes at 400F. Remove the foil the final 3 – 4 minutes to help brown the cheese on top.

  10. Let it cool for about 15 minutes before enjoying! Season to taste with sea salt & pepper.

Nutrition per serving

Calories408cal
Protein27g
Fats18g
Carbs34g
Fiber3g
Sugar3g
0
(Based on 0 reviews)

Reviews

Your email address will not be published. Required fields are marked *

Rate the recipe:

Details

Prep 5min
Cook 30min
Total 35min

Nutrition per serving

Calories408cal
Protein27g
Fats18g
Carbs34g
Fiber3g
Sugar3g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!