Broccoli Cauliflower Tuna Casserole Recipe

Looking for an easy Broccoli Cauliflower Tuna Casserole recipe? Learn how to make Broccoli Cauliflower Tuna Casserole using healthy ingredients.


Submitted by x0mi07

Makes 3 servings



Version 2 of Tuna Broccoli Casserole; less pasta and more veggies.

Recipe Ingredients for Broccoli Cauliflower Tuna Casserole

120 grams Cauliflower
150 grams Broccoli
70 grams Macaroni, Whole-wheat, Dry
77 grams Mushrooms
80 grams Tuna, Light, Canned In Water
40 grams Tuna, Light, Canned In Oil, Drained Solids
20 grams Knorr Bechamel Sauce Mix (Dry)
2 slice Singles White American Fat Free
45 grams Cottage Cheese Small Curd Lowfat 2% Milkfat
2/5 grams Chicken Bouillon Cubes
360 grams Aquafina
1 1/2 tsp Garlic Powder
1 1/2 tsp Onion Powder
1/2 tsp Paprika
1/2 tsp Barbecue Seasoning
1/4 tsp Salt
20 grams Bread Crumbs, Dry, Grated, Plain
4 tsp Grated Parmesan and Romano Cheeses
16 grams Cream Cheese Light

Recipe Directions for Broccoli Cauliflower Tuna Casserole

  1. Cook pasta and cut up broccoli and mushroom together til pasta is al-dente. Drain and set aside.

  2. Sautee chopped mushrooms and tuna in a pan for 10 mins and set aside.

  3. Pre-set oven to 375F.

  4. Dissolve bechamel mix in 1/2 cup water and cook over medium heat, stirring constantly. Add garlic and onion powder, buillon cube, cottage cheese, and cream cheese. When thickened, add one more cup of water as needed and bring to simmer. Add 2 slices of cheese and 2 tsp parmesan and romano cheese. Add salt and pepper if desired. Stir well and set aside.

  5. In a large bowl, combine pasta, broccoli, cauliflower, tuna and mushroom, and bechamel cheese sauce and transfer to pre-greased pan.

  6. Add breadcrumbs and parmesan (preseasoned breadcrumbs can be used or season your own crumbs) on top of dish and bake for 20-25 mins then broil for few mins to get bread crumbs golden.

  7. Serve warm.

Categories

Pasta, Seafood, Vegetables, Main Dish, Bake, Boil, Broil, Saute, Simmer, Halal

Nutrition Facts
Serving Size 354.1g
Amount Per Serving
Calories
287
Calories from Fat
41
% Daily Value*
Total Fat
4.6g
7%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
20mg
7%
Sodium
989mg
41%
Potassium
501mg
14%
Total Carbohydrates
38.2g
13%
Dietary Fiber
5.6g
22%
Sugars
5.0g
Protein
25.2g
Vitamin A 15% Vitamin C 106%
Calcium 24% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • High in niacin
  • Very high in selenium
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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