One-Pot Tuna Casserole with Green Beans and Almonds

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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.

Ingredients

Servings  4  

For the Green Beans and Almonds:

  • 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)

For the Tuna Casserole:

  • 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 whole-grain cereal flakes (crushed, unsweetened)
  • 1/2 tsp. red pepper flakes (optional)

Directions

Tip: Click on step to mark as complete.

For the Green Beans and Almonds:

  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.

For the Tuna Casserole:

  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.

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.

Nutrition Facts

One-Pot Tuna Casserole with Green Beans and Almonds

CaloriesCalories

232 Per Serving

ProteinProtein

32g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$2.54

Nutrition Facts

Calories 232
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
Cholesterol 49 mg
Sodium 305 mg
Total Carbohydrate 19 g
Dietary Fiber 5 g
Sugars 8 g
Protein 32 g

 

Simple Cooking with Heart brings you this great one-pot American dish that is easy to make and easy on your wallet.

Nutrition Facts

One-Pot Tuna Casserole with Green Beans and Almonds

CaloriesCalories

232 Per Serving

ProteinProtein

32g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$2.54
×
Calories 232
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
Cholesterol 49 mg
Sodium 305 mg
Total Carbohydrate 19 g
Dietary Fiber 5 g
Sugars 8 g
Protein 32 g

Ingredients

Servings  4  

For the Green Beans and Almonds:

  • 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)

For the Tuna Casserole:

  • 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 whole-grain cereal flakes (crushed, unsweetened)
  • 1/2 tsp. red pepper flakes (optional)

Directions

Tip: Click on step to mark as complete.

For the Green Beans and Almonds:

  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.

For the Tuna Casserole:

  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.

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.

 


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