One-Pot Tuna Casserole with Green Beans and Almonds

Updated:Apr 16,2014

 

SCwH-One-Pot Tuna Casserole with Green Beans and Almonds

One-Pot Tuna Casserole with
Green Beans and Almonds

Description

American

4 servings

About $2.54 per serving

Tuna Casserole
Cooking spray
1 medium yellow or white onion, chopped
1 bell pepper (any color), chopped
2 celery stalks, chopped
3 (5 oz.) cans or 2 (6.4 oz.) pouches low sodium albacore tuna in water, drained (or use the product with the least amount of sodium you can find in your store)
2 tablespoons light mayonnaise
3 tablespoons plain nonfat yogurt
? teaspoon black pepper
½ teaspoon hot red pepper flakes (optional)
½ cup multigrain cereal flakes (very low in sugar), crushed
  1. Preheat oven to 350° F.
  2. Spray a medium oven-safe pan with cooking spray and heat over medium-high heat. Add chopped onion, bell pepper, and celery and cook until vegetables are soft, about 4 to 5 minutes. Stir occasionally.
  3. Turn off heat. Into the pan, add tuna, mayo, yogurt, pepper, and pepper flakes. Stir. Spread cereal on top of casserole and serve with green beans. Cook in oven until warm, about 20 minutes.
  4. Take out of oven. 
Green Beans and Almonds
Cooking Spray
1 (16 oz.) bag cut green beans (thawed) without sauces, seasonings or salt or 1 (15.5 oz.) can no-salt added or low-sodium green beans, drained and rinsed
1½ teaspoon minced garlic from jar or 2 garlic cloves, minced
2 tablespoons chopped unsalted, unoiled almonds (or whatever nuts you have or are on sale)
  1. Spray a pan with cooking spray. Add green beans, garlic, and almonds.
  2. Stir and cook green beans over medium-high heat until warm, about 2 to 3 minutes. Serve with tuna casserole.

Grocery Tips: Pre-chopped mixes of bell pepper, celery, and onion are sometimes available in the produce section. While a little more expensive, it can be a time-saver. Also, 1 bag of frozen peppers stir-fry mix and onions can be used instead of fresh bell peppers and onion.

Keep it Healthy: Salmon is just as healthy as tuna, plus sometimes on sale and cheaper. Substitute 1 (15 oz.) can of low sodium salmon for the tuna.

Get the Kids Involved: Kids can help crush the cereal. Just put in a sealed plastic bag and let them gently smash with a rolling pin or the back of a small pan. They can also sprinkle the cereal on top of the casserole.


Per serving:
Calories232
Total Fat5.5 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat1.5 g
Cholesterol 49 mg
Sodium305 mg
Carbohydrates19 g
Dietary Fiber5 g
Total Sugars8 g
Protein 32 g

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

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