One-Pot Tuna Casserole with Green Beans and Almonds
Simple Cooking with Heart brings you this great one-pot American dish that is easy to make and easy on your wallet.
- non-stick Cooking spray
- 1 medium onion, yellow or white
- 1 bell pepper, any color, chopped
- 2 stalk chopped celery
- 15 oz. canned, low-sodium albacore tuna in water, drained, lowest sodium available OR
- 13 oz. low-sodium albacore tuna in water pouches, drained, lowest sodium available
- 2 Tbsp. light mayonnaise
- 3 Tbsp. fat-free, plain yogurt
- 1/2 tsp. black pepper
- 1/2 cup multigrain cereal flakes (crushed, unsweetened)
- 1/2 tsp. red pepper flakes (optional)
- nonstick Cooking spray
- 16 oz. frozen, no-salt-added green beans without sauces or seasonings, thawed OR
- 15.5 oz. canned, no-salt-added, or, low-sodium green beans (drained, rinsed)
- 2 clove fresh garlic (minced) OR
- 1 1/2 tsp. jarred, minced garlic
- 2 Tbsp. unoiled, unsalted almonds (or whatever nuts you have or are on sale)
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.
Tip: 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.
Tip: 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.
Tip: Click on step to mark as complete.
- 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.
Recipe copyright © 2016 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.
|Total Fat||5.5 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.0 g|
|Monounsaturated Fat||1.5 g|
|Total Carbohydrate||19 g|
|Dietary Fiber||5 g|
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