1 medium yellow or white onion, chopped
1 bell pepper (any color), chopped
2 celery stalks, chopped
3 (5-ounce) cans or 2 (6.4-ounce) 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
Green Beans and Almonds
1 (16-ounce) bag cut green beans (thawed) without sauces, seasonings or salt or 1 (15.5-ounce) 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)
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-ounce) 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.
Recipe copyright © 2013 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.