Savory 30-Minute Healthy Tuna Casserole
This delightful Savory 30-Minute Healthy Tuna Casserole is a nutritious and delicious twist on a classic favorite. Packed with vibrant vegetables and protein-rich tuna, this dish is a breeze to prepare, allowing you to enjoy wholesome home cooking even on your busiest days. The recipe incorporates high-fiber pasta and low-fat ingredients, making it a great choice for those seeking a healthier alternative without compromising on taste. Perfect for family dinners or meal prep, this casserole comes together in just half an hour, ensuring that you have a comforting meal ready to serve in no time. Each serving is satisfying while being mindful of your wellness goals, counting just 7 WW points. Enjoy every bite with your loved ones!
N/A
Servings
140
Calories
13
Ingredients
Ingredients
rotini pasta
3 cups (cooked according to package directions)
olive oil
for spritzing (used to spray pan and casserole dish)
mushrooms
2 cups (chopped)
onion
1/2 cup (chopped)
celery
1/2 cup (chopped (about 1 stalk))
garlic
2 cloves (minced)
canned tuna
3 ounces (lightly drained)
low-fat sour cream
1/2 cup (none)
Worcestershire sauce
1 1/2 teaspoons (none)
seasoning salt
1/2 teaspoon (none)
fresh ground black pepper
to taste (none)
low-fat cheddar cheese
1/2 cup (grated)
fresh breadcrumbs
1 cup (coarsely ground)
Instructions
1
Begin by cooking the rotini pasta according to package directions until al dente. Preheat your oven to 400°F (200°C).
2
While you wait for the water to boil, prepare your vegetables. In a nonstick skillet sprayed lightly with olive oil, sauté the chopped mushrooms, onion, celery, and minced garlic over medium heat until they are tender but still vibrant in color, about 5-7 minutes. The moisture from the vegetables will help to keep them from sticking to the pan.
3
Once the vegetables are tender, stir in the lightly drained tuna, low-fat sour cream, Worcestershire sauce, seasoning salt, and freshly ground black pepper. Mix well to combine and then remove the skillet from heat. Gently fold in the grated low-fat cheddar cheese until melted and blended.
4
When the pasta is cooked, drain it and add it directly to the skillet, mixing it with the tuna mixture until everything is evenly coated.
5
Pour the combined mixture into a casserole dish that you’ve sprayed with olive oil. Sprinkle the coarsely ground fresh breadcrumbs evenly over the top.
6
Bake in the preheated oven for 15 minutes, or until the breadcrumbs are golden brown and crispy. This higher heat ensures a delicious crunch that complements the creamy filling perfectly.
Nutrition Information
17.5 g
Carbs
7.25 g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Savory 30-Minute Healthy Tuna Casserole?
It is a nutritious and delicious twist on a classic favorite, packed with vibrant vegetables and protein-rich tuna, designed to be prepared in just 30 minutes.
How long does it take to make this recipe?
The recipe takes approximately 30 minutes to prepare and cook.
How many Weight Watchers points is this casserole?
This casserole counts as 7 WW points per serving.
What are the primary health benefits of this recipe?
The recipe incorporates high-fiber pasta, low-fat ingredients, and plenty of vegetables, making it a healthier alternative to traditional casseroles.
How many calories are in a serving of this tuna casserole?
There are approximately 140 calories per serving.
What kind of pasta should I use?
The recipe calls for 3 cups of rotini pasta, cooked according to package directions until al dente.
At what temperature should the oven be preheated?
The oven should be preheated to 400°F (200°C).
Which vegetables are included in this casserole?
The recipe includes chopped mushrooms, onion, celery, and minced garlic.
How much tuna is required for the recipe?
The recipe requires 3 ounces of canned tuna, lightly drained.
What is the protein content of this dish?
Each serving provides 7.25 g of protein.
What are the carbohydrate values for this recipe?
There are 17.5 g of carbohydrates per serving.
What makes the casserole topping crispy?
A topping of 1 cup of coarsely ground fresh breadcrumbs baked at a high heat provides a golden brown crunch.
What kind of cheese is used in this healthy recipe?
The recipe uses 1/2 cup of grated low-fat cheddar cheese.
How do you prepare the vegetables before adding them to the casserole?
The vegetables should be sautéed in a nonstick skillet sprayed with olive oil over medium heat for 5-7 minutes until tender.
What creates the creamy texture in this healthy version?
The creaminess comes from 1/2 cup of low-fat sour cream mixed with the tuna and vegetables.
How long does the casserole need to bake?
The casserole should bake in the oven for 15 minutes.
What seasonings are used for flavoring?
The dish is seasoned with Worcestershire sauce, seasoning salt, and fresh ground black pepper.
How many garlic cloves are needed?
You will need 2 cloves of minced garlic.
Is this recipe suitable for meal prep?
Yes, it is noted as being perfect for family dinners or meal prep due to its quick preparation time.
Should the tuna be fully drained?
The instructions specify that the tuna should be lightly drained.
How do I prevent the vegetables from sticking to the pan?
Using a nonstick skillet sprayed with olive oil and the natural moisture from the vegetables helps keep them from sticking.
When do I add the cooked pasta to the mixture?
After the pasta is drained, add it directly to the skillet with the tuna and vegetable mixture before transferring to the casserole dish.
How much celery is used in the recipe?
The recipe calls for 1/2 cup of chopped celery, which is roughly 1 stalk.
Can I use olive oil spray for the dish?
Yes, olive oil is used for spritzing the pan and the casserole dish.
What is the specific amount of Worcestershire sauce needed?
You will need 1 1/2 teaspoons of Worcestershire sauce.
Is the pasta cooked all the way through before baking?
The pasta should be cooked until al dente before being combined with other ingredients and baked.
How many different ingredients are in this recipe?
The recipe consists of 13 ingredients in total.
What should the breadcrumbs look like when finished?
The breadcrumbs should be golden brown and crispy after the 15-minute bake.
Is this a good recipe for busy weeknights?
Yes, it is specifically designed to be a 30-minute meal for busy days.
Can I adjust the amount of black pepper?
Yes, the recipe suggests adding fresh ground black pepper to taste.