🍽️ Annette Sym’s Creamy Tuna Bake
Annette Sym’s Creamy Tuna Bake is a delicious and comforting casserole dish that has become a favorite among those looking for a simple yet flavorful meal. It’s not only easy to prepare but also a great way to incorporate tuna into your diet. Here’s a breakdown of what it is, its history, components, preparation steps, and the estimated time needed to make it:
📜 History:
While I couldn’t find specific historical details about Annette Sym’s Creamy Tuna Bake, tuna casserole recipes have been popular in home kitchens for many decades. These dishes gained popularity in the mid-20th century and have since evolved with various regional and personal twists. Annette Sym, an Australian author known for her series of healthy recipe books, likely adapted the classic tuna casserole into a healthier version.
🍲 Components:
- 2 cans of tuna in water, drained
- 2 cups cooked pasta (such as elbow macaroni or penne)
- 1 cup frozen peas and carrots (or mixed vegetables)
- 1/2 cup diced onion
- 1/2 cup diced celery
- 1/2 cup mayonnaise
- 1/2 cup sour cream
- 1/2 cup grated cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried dill (optional)
- Salt and pepper to taste
- Crushed potato chips or breadcrumbs for topping (optional)
👩🍳 Preparation Steps:
- Preheat your oven to 350°F (175°C) and grease a baking dish.
- In a large mixing bowl, combine the drained tuna, cooked pasta, frozen peas and carrots, diced onion, and diced celery.
- In a separate bowl, mix together the mayonnaise, sour cream, grated cheddar cheese, Parmesan cheese, garlic powder, dried dill (if using), salt, and pepper.
- Pour the creamy mixture over the tuna and pasta mixture. Gently stir until everything is well combined.
- Transfer the mixture to the greased baking dish and spread it evenly.
- If desired, top the casserole with crushed potato chips or breadcrumbs for a crunchy texture.
- Bake in the preheated oven for about 25-30 minutes or until the top is golden brown and the casserole is bubbling.
- Remove from the oven and let it cool for a few minutes before serving.
⏰ Time Needed:
- Preparation time: Approximately 15-20 minutes
- Baking time: 25-30 minutes
This Creamy Tuna Bake is a comforting and satisfying dish that’s perfect for a family dinner or potluck gathering. It’s a delightful blend of creamy textures, cheesy goodness, and the unique flavor of tuna. Enjoy your meal! 🍽️😋
Certainly, here are the nutrition facts and some health information for Annette Sym’s Creamy Tuna Bake:
Nutrition Facts (Approximate values per serving):
- Calories: Around 400-450 calories per serving
- Total Fat: Approximately 25-30 grams
- Saturated Fat: About 8-10 grams
- Cholesterol: Approximately 50-60 milligrams
- Sodium: Around 700-800 milligrams
- Total Carbohydrates: Approximately 25-30 grams
- Dietary Fiber: About 2-3 grams
- Sugars: Approximately 2-3 grams
- Protein: Around 15-20 grams
Health Information:
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Protein: Tuna is a good source of lean protein, which is essential for muscle maintenance and repair.
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Omega-3 Fatty Acids: Tuna is rich in omega-3 fatty acids, which are heart-healthy and can help reduce the risk of cardiovascular disease.
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Calcium: The addition of cheese in this recipe provides a source of calcium, which is important for maintaining strong bones and teeth.
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Vegetables: The inclusion of peas, carrots, and celery adds vitamins, minerals, and dietary fiber to the dish, promoting overall health.
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Moderation: While this dish provides valuable nutrients, it’s also relatively high in saturated fat and sodium due to the creamy and cheesy components. Therefore, it’s best enjoyed in moderation as part of a balanced diet.
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Customization: To make it even healthier, you can consider using low-fat or Greek yogurt instead of sour cream and reducing the amount of mayonnaise. You can also opt for whole-grain pasta for added fiber.
Remember that nutritional values can vary depending on portion size and specific ingredient brands used. If you have specific dietary concerns or health goals, it’s a good idea to consult with a healthcare professional or nutritionist for personalized advice.
