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Tuna & Rice Casserole
Nutritions per Serving
- 320kcal Calories
- 25g Protein
- 8g Fat
- 35g Carbs
Ingredients for 6 servings
- 200g brown rice, cooked
- 400g canned Tuna in water, drained
- 150g red kidney beans, rinsed and drained
- 150g black beans, rinsed and drained
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 100g baby spinach, chopped
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 100g low-fat cheddar cheese, grated
- 2 tablespoons olive oil
- Salt and pepper to taste
- 250ml low-fat milk
- 2 tablespoons whole wheat flour
- 1 teaspoon mustard
- A pinch of nutmeg
- Salt and pepper to taste
Instructions
- Preheat the oven to 190°C. Lightly grease a baking dish.
- In a large skillet, heat the olive oil over medium heat. Sauté the onion and garlic until translucent. Add the zucchini and bell peppers, cooking until they are just tender.
- Stir in the cooked rice, tuna, kidney beans, black beans, and spinach. Season with salt and pepper. Cook for a few more minutes, then transfer the mixture to the prepared baking dish.
- In a saucepan, whisk together the milk and flour over medium heat. Keep whisking until the sauce thickens. Add the mustard, nutmeg, salt, and pepper. Pour this light sauce evenly over the casserole.
- Sprinkle the grated cheese on top. Bake for 20-25 minutes, or until the cheese is melted and bubbly.
- Let it cool for a few minutes before serving. Garnish with fresh parsley or basil, and add cherry tomatoes or red pepper flakes if desired.
Optional Add-ons
- Fresh parsley or basil for garnish
- Sliced cherry tomatoes for extra freshness
- Crushed red pepper flakes for a spicy kick
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