Individual Tuna Casseroles

Need a pescatarian main course? Individual Tuna Casseroles could be an awesome recipe to try. This recipe serves 6 and costs $1.57 per serving. One serving contains 364 calories, 25g of protein, and 11g of fat. A few people made this recipe, and 24 would say it hit the spot. From preparation to the plate, this recipe takes about 55 minutes. It is brought to you by Taste of Home. If you have sun-dried tomatoes, albacore tunan in water, roasted red peppers, and a few other ingredients on hand, you can make it. Taking all factors into account, this recipe earns a spoonacular score of 67%, which is solid. Try Individual Tuna Casseroles, Individual Seafood Casseroles, and Individual Brunch Casseroles for similar recipes.

Servings: 6

Preparation duration: 30 minutes

Cooking duration: 25 minutes

 

Ingredients:

1-1/4 cups water-packed artichoke hearts, rinsed, drained and chopped

1 tablespoon capers, drained

1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted

1/2 cup dry bread crumbs

1 tablespoon snipped fresh dill or 1 teaspoon dill weed

2 garlic cloves, minced

2 tablespoons Greek olives, chopped

1/2 teaspoon Italian seasoning

1 teaspoon grated lemon peel

1/2 cup reduced-fat sour cream

3 tablespoons chopped onion

1/4 cup grated Parmesan cheese

1/2 teaspoon crushed red pepper flakes

1/4 cup roasted sweet red peppers, drained and chopped

3 tablespoons sun-dried tomatoes (not packed in oil), chopped

1 can (12 ounces) albacore white tuna in water

1-1/2 cups uncooked whole wheat penne pasta

Equipment:

bowl

ramekin

baking sheet

Cooking instruction summary:

Directions Cook pasta according to package directions. Meanwhile, In a large bowl, combine the tuna, soup, artichokes, sour cream, peppers, onion, sun-dried tomatoes, olives, dill, capers, garlic, lemon peel and pepper flakes. Drain pasta; stir into tuna mixture. Divide among six 10-oz. ramekins or custard cups. In a small bowl, combine the bread crumbs, cheese and Italian seasoning. Sprinkle over tuna mixture. Place ramekins on a baking sheet. Bake, uncovered at 350° for 25-30 minutes or until golden brown. Yield: 6 servings. Originally published as Individual Tuna Casseroles in Healthy CookingOctober/November 2010, p39 Nutritional Facts 1 serving equals 321 calories, 7 g fat (3 g saturated fat), 35 mg cholesterol, 801 mg sodium, 38 g carbohydrate, 4 g fiber, 24 g protein. Print Add to Recipe Box Email a Friend

 

Step by step:


1. Cook pasta according to package directions.

2. Meanwhile, In a large bowl, combine the tuna, soup, artichokes, sour cream, peppers, onion, sun-dried tomatoes, olives, dill, capers, garlic, lemon peel and pepper flakes.

3. Drain pasta; stir into tuna mixture. Divide among six 10-oz. ramekins or custard cups.

4. In a small bowl, combine the bread crumbs, cheese and Italian seasoning. Sprinkle over tuna mixture.

5. Place ramekins on a baking sheet.

6. Bake, uncovered at 350° for 25-30 minutes or until golden brown.


Nutrition Information:

Quickview
364k Calories
24g Protein
10g Total Fat
39g Carbs
16% Health Score
Limit These
Calories
364k
18%

Fat
10g
17%

  Saturated Fat
3g
22%

Carbohydrates
39g
13%

  Sugar
3g
3%

Cholesterol
35mg
12%

Sodium
989mg
43%

Get Enough Of These
Protein
24g
49%

Selenium
41µg
59%

Vitamin B3
4mg
23%

Phosphorus
208mg
21%

Fiber
4g
19%

Manganese
0.33mg
16%

Vitamin B12
0.9µg
15%

Vitamin C
12mg
15%

Calcium
123mg
12%

Iron
2mg
11%

Vitamin A
562IU
11%

Potassium
369mg
11%

Vitamin B6
0.2mg
10%

Copper
0.2mg
10%

Magnesium
37mg
9%

Vitamin B1
0.13mg
9%

Vitamin B2
0.15mg
9%

Zinc
1mg
8%

Vitamin D
1µg
8%

Folate
21µg
5%

Vitamin E
0.77mg
5%

Vitamin K
4µg
5%

Vitamin B5
0.3mg
3%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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