Fish

Tuna casserole with 'rice' takes 10 minutes to prepare.

Tuna casserole with 'rice' takes 40 minutes to cook.

Tuna casserole with 'rice' makes 6 servings.

The ingredients for Tuna casserole with 'rice' are:

500g pkt cauliflower and broccoli
3/4 tsp celery seeds, ground
1.5 cup cottage cheese
1/2 cup low fat natural yogurt
1/4 cup parmesan cheese, shredded
1/2 teaspoon black pepper or lemon pepper
1/2 tsp mustard powder
1/2 teaspoon onion powder
1 tsp lemon zest (optional)
2 spring onions, thinly sliced
410g can canned tuna, drained and flaked
125g mushrooms, sliced thinly
1 cup canned sweet corn kernels, drained
1/4 cup low fat tasty cheese, shredded

Here is how you make Tuna casserole with 'rice':

Put cauliflower and broccoli in a microwave safe casserole with a lid.cover and microwave on HIGH 8-10 minutes until just tender, stirring every couple minutes (do not overcook); Drain very well, Mash to a chunky consistancy, stir in mushrooms and spring onionsReturn to microwave oven for 2 mins, on HIGH, uncovered, to dry off fully. . Put the cottage cheese into a bowl. Stir in yogurt, parmesan, seasonings and corn. Stir tuna into cauliflower mixture, add cottage cheese mixture and mix well. Can be covered and chilled at this point and then baked later. Cover and bake at 325ºF(165C) for 20 minutes; uncover, top with 1/4 cup grated tasty cheese and bake another 10-15 minutes until bubbly; add an extra 5-10 minutes to first baking time if chilled. Number of Servings: 6Recipe submitted by SparkPeople user EMMABE1.

The nutritional information for Tuna casserole with 'rice' is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 232.3

• Total Fat: 4.9 g
• Cholesterol: 32.3 mg
• Sodium: 728.4 mg
• Total Carbs: 12.7 g
• Dietary Fiber: 3.4 g
• Protein: 35.4 g