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Prep Time:
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Cook Time:
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Recipe Yield: 6
Get your veggies on with this healthy casserole – even the kids will love it! Our Tuna Spinach & Artichoke Casserole uses Low Sodium Albacore White Tuna with brown rice, spinach and artichokes in a light and flavorful white sauce.
Ingredients:
- 2 (2.6 oz.) Pouches - Low Sodium Albacore White Tuna in Water
- 2 cups cooked brown rice
- 1 package frozen chopped spinach, thawed and squeezed dry
- 1 package (9 oz.) frozen artichokes, thawed and drained
- 1 tsp. canola oil
- 1⁄2 sweet onion, diced
- 2 tsp. minced garlic
- 4 oz. sliced mushrooms
- 2 Tbsp. unsalted butter
- 2 Tbsp. flour
- 11⁄2 cups skim milk
- 1⁄4 cup grated Swiss Cheese plus 2 Tbsp.
- 1/4 - 1/2 tsp. ground nutmeg
- ground black pepper, to taste
Directions:
- Preheat oven to 350°F.
- Mix tuna, rice, spinach and artichokes together in medium bowl.
- Heat canola oil in medium non-stick frying pan. Add onion and garlic and cook until onion is just soft. Add mushrooms and cook until tender. Add to tuna and rice mixture.
- In same frying pan, melt butter. Whisk in flour and cook on low heat for a minute. Gradually whisk in milk and stir until thickened. Whisk in cheese and stir until melted. Add nutmeg and pepper and mix well.
- Stir milk mixture into tuna mixture and combine well. Pour into a 11⁄2 qt. casserole dish and bake for 20 minutes. Sprinkle with the remaining 2 Tbsp. cheese and broil until cheese browns.
Recipe Nutrition Information
When using 2 (2.6 oz.) Pouches - Low Sodium Albacore White Tuna in Water
When using 2 (2.6 oz.) Pouches - Low Sodium Albacore White Tuna in Water
| Servings Per Container: 6 | ||
| Serving Size: 272g | ||
| Amount Per Serving | DV%* | |
|---|---|---|
| Calories | 250 | |
| Total Fat | 8g | 12% |
| Saturated Fat | 4.5g | 23% |
| Trans Fat | 0g | |
| Cholesterol | 30mg | 6% |
| Sodium | 140mg | 6% |
| Total Carbohydrate | 27g | 9% |
| Dietary Fiber | 4g | 16% |
| Total Sugars | 4g | |
| Protein | 15g | |
| Vitamin A | 30% | |
| Vitamin C | 4% | |
| Calcium | 20% | |
| Iron | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
