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Tuna Cauliflower Brocolli Casserole with Spinach and Mushrooms Recipe

Looking for an easy Tuna Cauliflower Brocolli Casserole with Spinach and Mushrooms recipe? Learn how to make Tuna Cauliflower Brocolli Casserole with Spinach and Mushrooms using healthy ingredients.


Submitted by x0mi07

Makes 6 servings



Wholewheat tuna casserole with brocolli, cauliflower, spinach, & mushrooms; bechamel sauce with four cheeses

Recipe Ingredients for Tuna Cauliflower Brocolli Casserole with Spinach and Mushrooms

375 grams Cauliflower
310 grams Broccoli
100 grams Spinach
80 grams Macaroni, Whole-wheat, Dry
20 grams Mushrooms
325 grams Tuna, Light, Canned In Water
25 grams Knorr Bechamel Sauce Mix (Dry)
2 slice 2% Milk American Singles
60 grams Cottage Cheese Small Curd Lowfat 2% Milkfat
20 grams Cream Cheese Light
20 grams (Arla Foods) 3 Cows/Apetina Feta Light 200g in Vegetable Oil
1 3/5 grams Chicken Bouillon Cubes
360 grams Aquafina
2 1/2 tsp Garlic Powder
1 1/2 tsp Onion Powder
3/4 tsp Paprika
1/2 tsp Barbecue Seasoning
1 1/2 serving Lite Mixture Salt
33 grams Bread Crumbs
40 grams Grated Parmesan and Romano Cheeses
1 3/5 grams Butter

Recipe Directions for Tuna Cauliflower Brocolli Casserole with Spinach and Mushrooms

  1. Cook pasta and cut up broccoli 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 cup water and cook over medium heat, stirring constantly. Add garlic and onion powder, paprika, barbecue seasoning, buillon cube, feta chese, & cottage cheese. When thickened, add one more cup of water as needed and bring to simmer. Add 2 slices of cheese. Add salt and pepper if desired. Stir well and set aside.

  5. In a large bowl, combine pasta, broccoli, tuna and mushroom, and bechamel cheese sauce and transfer to pre-greased pan (grease w/ 1/3 tsp butter or cooking spray).

  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 304.0g
Amount Per Serving
Calories
262
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
3.0g
15%
Trans Fat
0.0g
Cholesterol
31mg
10%
Sodium
621mg
26%
Potassium
676mg
19%
Total Carbohydrates
27.6g
9%
Dietary Fiber
5.5g
22%
Sugars
3.9g
Protein
26.8g
Vitamin A 54% Vitamin C 127%
Calcium 25% Iron 13%
* 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 niacin
  • Very high in selenium
  • Very high in vitamin A
  • Very high in vitamin C
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