Albacore Tuna Casserole: A Quick and Healthy One-Dish Meal
Discover a delectable and health-conscious twist on traditional casserole dishes with this Albacore Tuna Casserole recipe, perfectly suited for a quick and nutritious lunch option. Embracing a creamy texture without relying on mayonnaise, this dish features a blend of wholesome ingredients that come together in a mere 28 minutes. Whether you’re preparing a hearty meal for the family or a satisfying dish to enjoy at work, this recipe delivers both convenience and taste.
Ingredients
- 8 ounces rotini pasta: Cooked until al dente
- 2 cans albacore tuna, drained
- 1 cup soymilk: For a dairy-free creamy consistency
- 1/2 teaspoon celery seed: For a subtle flavor boost
- 1 cup frozen peas: Thawed for added freshness
Instructions
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Cook the Pasta: Begin by cooking the rotini pasta according to the package instructions. Aim for a firm texture, as it will continue to cook slightly during baking.
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Prepare the Casserole Dish: Lightly coat a casserole dish with cooking spray to prevent sticking and ensure easy cleanup.
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Mix Ingredients: In the prepared casserole dish, combine the cooked pasta with the albacore tuna, soymilk, thawed peas, and celery seed. Stir the mixture thoroughly to ensure that all the ingredients are evenly distributed.
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Bake: Place the casserole dish in the microwave and cook on high until the mixture is hot and bubbly, approximately 8 to 10 minutes. The exact cooking time may vary depending on your microwave’s power level, so check frequently to avoid overcooking.
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Rest Before Serving: Once the casserole is done, carefully remove it from the microwave and let it stand for a few minutes. This resting time allows the flavors to meld together and the dish to set, making it easier to serve.
Nutritional Information (Per Serving)
- Calories: 309.5
- Fat: 2.8 grams
- Saturated Fat: 0.6 grams
- Cholesterol: 17.8 milligrams
- Sodium: 220.1 milligrams
- Carbohydrates: 49 grams
- Fiber: 3.7 grams
- Sugar: 3.1 grams
- Protein: 20.7 grams
Serving Suggestions
This casserole pairs wonderfully with a crisp side salad or some steamed vegetables for a balanced meal. It also makes for an excellent office lunch, ensuring you stay energized throughout your workday.
Enjoy the simplicity and health benefits of this Albacore Tuna Casserole, a recipe adapted from “Eating for Life,” offering a fresh, quick, and nourishing alternative to traditional casserole dishes.
Feel free to adjust the seasoning or add your favorite vegetables to customize the dish to your liking. Bon appétit! 🍽️✨
