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Author:
Kevin Curry
Broccoli & Cheese Tuna Casserole Budget Meal
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Nutrition per serving
Broccoli & Cheese Tuna Casserole Budget Meal
Ingredients for 5 servings
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
INGREDIENTS
- 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
INSTRUCTIONS
-
Cook brown rice according to instructions provided on the package. Set aside.
-
Set oven to 400F.
-
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.
-
Sprinkle in Land seasoning (or Italian seasoning) and cumin and bloom the spices and oil for 2 minutes.
-
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.
-
Add the tuna and continue stirring for 1 minute.
-
Fold in the rice, bell pepper and paprika. Continue stirring and folding everything together.
-
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.
-
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.
-
Let it cool for about 15 minutes before enjoying! Season to taste with sea salt & pepper.
Nutrition per serving
