Deliciously Healthy Tuna And Brown Rice Casserole

Tuna and brown rice casserole is one of those classic comfort foods that can easily be made healthier. A delicious, nutritious, and easy-to-make meal, tuna and brown rice casserole is sure to be a hit with the whole family. It also makes for a great meal for meal prepping. With its combination of protein, carbs, and healthy fats, it’s a complete meal in one.

The star of this dish is the tuna. Not only is tuna packed with lean protein, it’s also an excellent source of essential omega-3 fatty acids, which are known to have numerous health benefits. Brown rice is the perfect companion for tuna, as it’s high in fiber and is an excellent source of complex carbohydrates.

Ingredients:

To make this delicious casserole, you’ll need the following ingredients:

1 can (6 ounces) of white tuna in water, drained
2 cups of cooked brown rice
1 cup of frozen peas, thawed
1/2 cup of shredded cheddar cheese
1/2 cup of light mayonnaise
2 tablespoons of freshly-chopped parsley
1/4 teaspoon of garlic powder
Salt and pepper, to taste

Instructions:

This casserole couldn’t be easier to make. Simply preheat your oven to 350°F and lightly grease a 9×13-inch baking dish.

In a large bowl, combine the tuna, cooked brown rice, peas, cheddar cheese, mayonnaise, parsley, garlic powder, salt, and pepper. Stir everything together until it’s well-combined.

Transfer the mixture to the greased baking dish and spread it out evenly. Cover the dish with foil and bake for 25 minutes. Then, remove the foil and bake for an additional 5 minutes, or until the casserole is golden brown and bubbly.

Let the casserole cool for 5 minutes before serving. Enjoy!

Nutritional Information:

This tuna and brown rice casserole is a healthy and delicious meal that’s sure to please the whole family. It’s packed with protein and healthy fats, and it’s low in calories and carbs. One serving of this casserole contains approximately: