Monday, August 25, 2014

Quinoa Tuna Casserole

Ok, you're probably thinking "another tuna recipe?!" Yes, this is a recipe for fresh or canned tuna... HOWEVER, you could use any protein in this casserole (chicken, pork, sausage, etc). The shining star of this recipe really isn't the tuna, it's the quinoa! If you have never tried quinoa before, it's a versatile, healthy grain with lots of nutritional benefits. It's light and fluffy like rice... you'd never guess it's packed full of protein and fiber! Quinoa makes a great side dish or addition to a main dish... and you can even make baked goods out of it (see Chocolate Chip Quinoa Muffins recipe).

 

This Quinoa Tuna Casserole is a very light, but filling, one-dish meal. Tuna, broccoli, mushrooms, and melted cheese combine perfectly with the fluffy quinoa and crunchy panko topping. You could even assemble the casserole beforehand to save on time!

This isn't your standard, traditional tuna casserole... it's not heavy, soupy or creamy. This Quinoa Tuna Casserole is a fluffy, veggie and protein loaded casserole perfect for those who like a lighter meal. If you wanted it a little creamier, I think you could just add some reduced fat cream cheese!


I'm looking forward to my leftovers tonight. I mean, that's what casseroles are great for, right? I love the fact you can usually get more than one meal out of a casserole... then during the busy work week there is only re-heating required!

Quinoa Tuna Casserole
based on a recipe from allrecipes.com

Ingredients:
  • 1 tablespoon olive oil
  • 1 cup sliced fresh mushrooms
  • 1 cup broccoli, chopped
  • 1/4 of an onion, diced 
  • 3 cups quinoa, cooked
  • salt to taste
  • 3 (5 ounce) cans tuna, drained or 10 oz. fresh tuna, cooked and flaked*
  • ground black pepper to taste
  • 1/2 tsp. dried oregano
  • dash of red pepper flakes
  • 1/4 cup butter, melted
  • 1 1/2 cups reduced fat cheddar cheese, shredded
  • 1 egg
  • 2 tablespoons all-purpose flour
  • 1/4 cup panko bread crumbs, or as needed

Directions:
Preheat oven to 325 degrees F (165 degrees C).

Heat olive oil in a large skillet over medium heat. Cook and stir mushrooms, broccoli and onion in hot oil until softened, about 5 minutes. Season with salt and pepper. Remove from heat and set aside.


* If you are using fresh tuna, season tuna well with salt and pepper. In the large skillet, cook tuna over medium heat for about 4-5 minutes on each side (or until cooked through). Remove from heat and set aside. When tuna is cool, flake into pieces using a fork.



Mix mushrooms, broccoli, onion, and tuna through the quinoa in a large bowl; season with oregano, red pepper flakes, salt and black pepper to taste. Stir 1/4 cup melted butter, shredded cheese, egg, and flour into the quinoa mixture; transfer to a greased 9x13 casserole dish and top with bread crumbs to cover.



Bake until the top is golden brown and the center is hot, about 30 minutes.


YUM!!!!!


I can't wait to try this recipe with some shredded chicken or smoked turkey sausage!

- Janel

1 comment:

  1. Thanks for the great recipe!! This was a winner! I made a version with cheese and cream cheese, and another without cheese. I'll definitely make this again!

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