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Broccoli & Cheese Tuna Casserole Budget Meal

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 408
Protein 27g
Fat 18g
Carbs 34g
Total Time 35 minutes

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Broccoli & Cheese Tuna Casserole Budget Meal

Ingredients

Tuna Broccoli Cheese Casserole
Ingredients for 5 servings

  • 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
  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.
    Tuna Broccoli Cheese Casserole

 

  1. Tuna Broccoli Cheese Casserole

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Calories
408
Protein
27g
Fat
18g
Carbs
34g
Sodium
Fiber
3g
Sugar
3g