| Prep Time ⇒ | 15 mins |
| Cook Time ⇒ | 30 mins |
| Protein ⇒ | 12g |
| Fat ⇒ | 29g |
| Carbs ⇒ | 37g |
Easy Tuna Casserole : Perfect back to school meal
This delightful tuna casserole combines macaroni, creamy soup, cheese, tuna, and crispy fried onions for a comforting meal that’s quick to prepare. This recipe comes highly recommended by my roommate, and it tastes even better as leftovers!
Ingredients :
- 3 cups cooked macaroni
- 1 (5 ounce) can tuna, drained
- 1 (10.5 ounce) can condensed cream of chicken soup
- 1 cup shredded Cheddar cheese
- 1 ½ cups French fried onions
Directions :
Step 1: Gather all the ingredients. Preheat your oven to 350°F (175°C).
Step 2: In a 9×13-inch baking dish, combine the cooked macaroni, drained tuna, and condensed soup. Mix well and then sprinkle the shredded cheese on top.
Step 3: Place the dish in the preheated oven and bake until bubbly, approximately 25 minutes.
Step 4: Remove the dish from the oven, sprinkle the fried onions on top, and return it to the oven for an additional 5 minutes.
Health Benefits of This Meal :
Tuna casserole is a comforting dish that combines simplicity with nutrition, making it a favorite for families looking for a quick and healthy meal. Let’s explore the key ingredients in this Easy Tuna Casserole and uncover the health benefits they offer.
Tuna: The star of this casserole, tuna is a powerhouse of protein and omega-3 fatty acids, which are crucial for heart health. Omega-3s have been linked to lower blood pressure, reduced triglycerides, and improved overall heart function. Tuna is also rich in vitamins and minerals, including vitamin D, which supports bone health and immune function. When choosing tuna, consider opting for canned varieties packed in water for lower calories and fat. For more detailed information on the health benefits of tuna, check out this Wikipedia page.
Whole Wheat Pasta: Many versions of tuna casserole use whole wheat pasta, which is a great source of complex carbohydrates and dietary fiber. Whole wheat pasta provides more nutrients than its refined counterparts, including B vitamins, iron, and magnesium. The fiber content is beneficial for digestive health and helps to keep you feeling full longer, making it a smart choice for weight management.
Vegetables: Adding vegetables such as peas, carrots, and celery to your casserole not only enhances the flavor but also boosts its nutritional profile. Peas are high in protein and fiber while being low in calories, making them a perfect addition for weight-conscious eaters. Carrots provide a good dose of beta-carotene, which supports eye health, and celery is hydrating and rich in vitamins A, C, and K. These vegetables contribute essential vitamins and minerals, promoting overall well-being.
Cream of Mushroom Soup: Many recipes call for cream of mushroom soup as a base. While this ingredient adds creaminess and flavor, it’s important to choose lower-sodium options when possible. Mushrooms themselves are a great source of antioxidants, particularly ergothioneine, which helps combat oxidative stress in the body. They also provide B vitamins, which are essential for energy production and brain health.
Cheese: Topping the casserole with cheese adds a rich flavor and contributes additional protein and calcium. While cheese can be higher in saturated fat, it also contains beneficial nutrients like vitamin B12, which is important for nerve function and red blood cell formation. Opting for reduced-fat cheese can help mitigate the saturated fat content while still providing the creamy texture that makes casseroles so enjoyable.
Onions and Garlic: Incorporating onions and garlic not only enhances the taste but also offers significant health benefits. Garlic is renowned for its immune-boosting properties and has been shown to have heart-protective effects, helping to lower blood pressure and cholesterol levels. Onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory effects and may help reduce the risk of chronic diseases.
Seasonings: Don’t forget the seasonings! Herbs and spices like pepper, parsley, or even a pinch of cayenne can elevate the dish’s flavor while providing additional health benefits. For instance, cayenne pepper contains capsaicin, which can boost metabolism and promote fat burning.
In summary, Easy Tuna Casserole is a nutritious and satisfying dish that brings together a variety of healthy ingredients. Each component contributes its own unique benefits, from the heart-healthy omega-3s in tuna to the fiber in whole wheat pasta and the vitamins in vegetables. This casserole is not just a meal; it’s a balanced and wholesome option for any day of the week. For more tasty recipes and healthy meal ideas, visit hearty-recipes.com and discover how to make your meals both delicious and nutritious!