Healthy Tuna Casserole
Simple and easy tuna casserole recipe that's made with gluten-free pasta, frozen peas, corn, tuna, and a handful of other pantry staple ingredients.
Servings: 6
Ingredients
- 12 oz pasta GF if needed
- Kosher salt to taste
- 1 cup frozen green peas
- 1 cup frozen corn
- 2 tbsp olive oil
- 1 medium onion diced
- 3-4 garlic cloves minced
- 2 tbsp cornstarch
- 2 cups vegetable broth
- 2 cups milk of choice
- 1 tbsp Dijon mustard
- 1 tsp lemon-pepper seasoning
- 1 cup freshly grated sharp white cheddar cheese divided, use lite or fat-free
- 12 oz unsalted albacore or skipjack tuna in water 3 (x 4 oz) cans, drained well
- 1/3 cup panko breadcrumbs
- Optional to garnish: fresh thyme
Instructions
- Preheat the oven to 375F.
- Cook the pasta in salted water according to package instructions, then drain and transfer to an oven-safe dish together with the frozen peas and corn.
- Heat the oil in a large saucepan over medium heat. Saute the onion for 4-5 minutes, then stir in the garlic.
- Meanwhile, in a small bowl, whisk the cornstarch with 3 tbsp broth until no visible lumps.
- Pour the remaining broth over the onion and garlic. Add in the slurry, milk, mustard, lemon-pepper seasoning, and half of the cheese. Stir continuously for a couple of minutes, or until the sauce thickens.
- Pour the sauce over the pasta and frozen vegetables and stir in the tuna.
- Sprinkle the dish with the remaining cheese and breadcrumbs.
- Bake for 18-20 minutes, or until bubbly and tops are golden. Garnish with fresh thyme leaves, if desired.
Notes
- Use canned tuna in water and not oil. If you aren't a fan of tuna, you may use other canned seafood or chicken.
- Don't care for peas? Skip it if you like.
- Use any noodle or pasta of your choice. Egg noodles would work great as well.
- Instead of panko, add store bought french fried onions.
- To store, place in a sealed container and keep in the fridge for up to 4 days.
- Freezing: store the leftovers in a sealed container and store in the freezer for up to one month.
- You may use a different cheese mix blend. So consider adding a combination of cheddar, mozzarella, and about 2 tablespoon of shredded parmesan.
Nutrition
Calories: 505kcal | Carbohydrates: 59g | Protein: 31g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 47mg | Sodium: 737mg | Potassium: 461mg | Fiber: 8g | Sugar: 9g | Vitamin A: 711IU | Vitamin C: 13mg | Calcium: 264mg | Iron: 1mg