Tuna Rice Casserole Recipe: A Nutritious and Delicious Meal

Casseroles are wholesome dishes that can be prepared in advance to make meal planning easy and quick. This recipe for Tuna Rice Casserole is a healthy and tasty option that combines canned tuna with rice and vegetables, making it a complete meal.

Ingredients:

– 2 cups uncooked white rice
– 1 can tuna, drained
– 1 cup frozen peas and carrots
– 1 onion, diced
– 3 cloves garlic, minced
– 1 cup chicken broth
– 1 cup milk
– ½ cup grated Parmesan cheese
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– 1 teaspoon paprika
– Salt and pepper to taste
– Cooking oil

Instructions:

1. Cook the rice according to package directions and set aside.
2. Preheat the oven to 350°F.
3. Heat the cooking oil in a frying pan over medium heat. Add the onion and garlic and sauté until soft and fragrant.
4. Add the frozen peas and carrots to the frying pan and cook for a few minutes.
5. Add the drained tuna, basil, oregano, and paprika to the frying pan and stir well.
6. Add the chicken broth and milk to the frying pan and mix until well combined. Bring to a boil and cook, stirring occasionally, for about 5 minutes or until the liquid has reduced slightly.
7. Transfer the cooked rice to the frying pan and mix well with the tuna and vegetable mixture.
8. Pour the mixture into a casserole dish and top with grated Parmesan cheese.
9. Bake in the oven for 20-30 minutes, or until the cheese is melted and the casserole is heated through.
10. Serve hot and enjoy your delicious Tuna Rice Casserole!

Nutritional Benefits:

The Tuna Rice Casserole is a nutritious and well-balanced meal that provides a good amount of protein, fiber, and other essential nutrients. Some of the benefits of this dish are:

– Tuna is a great source of omega-3 fatty acids, which are essential for heart health and brain function.
– Rice is a rich source of carbohydrates, which provide energy for the body.
– Peas and carrots are rich in vitamins and minerals like vitamin A, C, and K, fiber, and antioxidants that boost the immune system and promote good health.
– Parmesan cheese is a good source of calcium, which is important for strong bones and teeth.

Summary:

– Tuna Rice Casserole is a wholesome dish that combines canned tuna with rice and vegetables, making it a complete meal.
– The recipe is easy to make and can be prepared in advance.
– It is a healthy and well-balanced meal that provides a good amount of protein, fiber, and other essential nutrients.
– Tuna, rice, peas, carrots, and Parmesan cheese are the main ingredients, each offering unique nutritional benefits.
– The dish is an excellent source of omega-3 fatty acids, carbohydrates, vitamins, minerals, fiber, and antioxidants.
– Enjoy the delicious and nutritious Tuna Rice Casserole for a satisfying and healthy meal.