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One-Pot Tuna Casserole with Green Beans




Source of Recipe


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One-Pot Tuna Casserole with Green Beans and Almonds

heart.org/simplecooking.
© 2015 American Heart Association
Reviews rated this recipe 5 Hearts!
Serves 4

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

Ingredients:
Tuna Casserole:
• non-stick cooking spray
• 1 medium onion, yellow or white, chopped
• 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 tsp. hot red pepper flakes, (optional)
• 1/2 cup multigrain cereal flakes, crushed, unsweetened
•
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)

Directions:
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.

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.

Grocery Tips: 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.

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.

Get the Kids Involved: 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.

One serving (1/4 of recipe) equals: 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; Carbohydrates 19 g; Fiber 5 g; Sugars 8 g; Protein 32 g