Nutrition Facts
Calories
Protein
Fiber
Cost Per ServingNutrition 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 | |
Ingredients
Servings 4
For the Green Beans and Almonds:
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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:
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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:
-
Spray a pan with cooking spray. Add green beans, garlic, and almonds. -
Stir and cook green beans over medium-high heat until warm, about 2 to 3 minutes. Serve with tuna casserole.
For the Tuna Casserole:
-
Preheat oven to 350° F. -
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. -
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. -
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: 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: 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.
