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Tuna Rice Tomato Casserole Recipe

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Tuna, Tomato and Rice Stir Fry Low Fodmap • The Low Fodmap Diet
Tuna, Tomato and Rice Stir Fry Low Fodmap • The Low Fodmap Diet from www.strandsofmylife.com

Description

This tuna rice tomato casserole recipe is a delicious and easy-to-make dish that's perfect for any occasion. It's packed with protein, fiber, and other essential nutrients, making it a healthy and satisfying meal for the whole family.

Prep Time

The prep time for this recipe is around 15 minutes. You'll need to chop up some onions and garlic, cook some rice, and open a can of tuna.

Cook Time

The cook time for this recipe is around 30 minutes. The casserole needs to bake in the oven for approximately 20 minutes, and you'll need to let it cool for another 10 minutes before serving.

Ingredients

Here are the ingredients you'll need to make this tuna rice tomato casserole:
  • 1 cup of uncooked rice
  • 2 cans of tuna
  • 1 can of diced tomatoes
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 cup of grated cheddar cheese
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Equipment

You'll need the following equipment to make this recipe:
  • A large saucepan
  • A colander
  • A large mixing bowl
  • A 9x13 inch baking dish
  • A sharp knife
  • A cutting board

Method

Here's how to make this delicious tuna rice tomato casserole:
  1. Preheat your oven to 375 degrees Fahrenheit.
  2. Cook the rice according to the package directions.
  3. While the rice is cooking, heat the olive oil in a skillet over medium heat.
  4. Add the chopped onions and minced garlic to the skillet and sauté until softened.
  5. Add the cans of tuna (drained) and diced tomatoes to the skillet and stir to combine.
  6. Season the mixture with salt and pepper to taste.
  7. When the rice is done cooking, add it to the skillet and mix everything together.
  8. Transfer the mixture to a 9x13 inch baking dish and spread it out evenly.
  9. Sprinkle the grated cheddar cheese over the top of the casserole.
  10. Bake the casserole in the preheated oven for 20 minutes, or until the cheese is melted and bubbly.
  11. Remove the casserole from the oven and let it cool for 10 minutes before serving.

Notes

This tuna rice tomato casserole recipe is very versatile and can be customized to your liking. You could add some chopped bell peppers or mushrooms to the skillet, or use a different type of cheese on top of the casserole.

Nutrition Info

Here's the nutritional information for one serving of this tuna rice tomato casserole:
  • Calories: 415
  • Protein: 27g
  • Carbohydrates: 39g
  • Fat: 16g
  • Fiber: 3g

Recipe Tips

Here are some tips to help you make the best tuna rice tomato casserole:
  • Make sure to drain the cans of tuna before adding them to the skillet.
  • Use a sharp knife to chop the onions and garlic, as this will make the process easier and faster.
  • Don't overcook the rice, as it will become mushy and lose its texture.
  • Let the casserole cool for 10 minutes before serving, as this will allow the flavors to meld together and make it easier to cut into portions.

Enjoy this delicious tuna rice tomato casserole recipe with your family and friends! It's a great way to get your daily dose of protein and fiber, and it's easy to make ahead of time for busy weeknights.


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