Glorious Vegetable tuna casserole Plant-based Diet




Vegetable Tuna Casserole: A Nutritious and Delicious Meal

Are you looking for a healthy and hearty meal that can feed your family or roommates? Look no further than this vegetable tuna casserole! Not only is it easy to make, but it’s also packed with nutrients from a variety of vegetables and lean protein from tuna.

Ingredients:
– 12 ounces of canned tuna
– 1 cup of frozen peas
– 1 cup of chopped broccoli florets
– 1 cup of chopped carrots
– 1 cup of chopped celery
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 cup of low-fat cottage cheese
– 1 cup of low-fat milk
– 2 tablespoons of all-purpose flour
– 1 tablespoon of olive oil
– 1 teaspoon of dried thyme
– Salt and pepper to taste
– 8 ounces of whole-grain pasta
– 1/4 cup of shredded Parmesan cheese

Instructions:
1. Preheat your oven to 375 degrees F.
2. Cook the pasta according to the package directions.
3. While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
4. Add the onion and garlic to the skillet and cook until the onion is translucent, about 5 minutes.
5. Add the chopped carrots and celery to the skillet and cook for another 5 minutes.
6. Add the chopped broccoli florets and frozen peas to the skillet and cook for an additional 5 minutes.
7. Add the canned tuna to the skillet and stir to combine.
8. In a separate bowl, whisk the low-fat cottage cheese, low-fat milk, all-purpose flour, dried thyme, salt, and pepper.
9. Pour the cottage cheese mixture into the skillet with the tuna and vegetables and stir to combine.
10. Add the cooked pasta to the skillet and stir to combine.
11. Transfer the mixture to a 9×13 inch baking dish.
12. Sprinkle the shredded Parmesan cheese on top of the mixture.
13. Bake in the preheated oven for 30-35 minutes, until the cheese is melted and the casserole is heated through.
14. Serve hot and enjoy!

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Benefits:
– Provides a variety of vegetables, including peas, broccoli, carrots, and celery, which are all high in fiber and essential vitamins and minerals.
– Provides lean protein from canned tuna, which is a low-fat and low-calorie protein option.
– Utilizes whole-grain pasta, which provides more fiber and nutrients than refined pasta.
– Uses low-fat cottage cheese and low-fat milk to provide a creamy texture without excess calories and saturated fat.
– Optional addition of Parmesan cheese adds flavor without overwhelming the healthy ingredients.
– This casserole is easy to make ahead of time or freeze for later use, making it a convenient meal option for busy individuals or families.

Innovative Vegetable tuna casserole Healthful Cooking

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