I received free samples from Bumble Bee Seafoods that are mentioned in this post. By posting this recipe I am entering into a contest with Bumble Bee Seafoods and am eligible to win prizes associated with the contest. I was not compensated for my time.
Once upon a time, I lived in a house with my two sisters and mom and dad. One night my mom decided to make a Tamale Casserole that was filled with veggies, lean ground turkey and corn chips-delicious, I know. However, flash back to childhood and as a kid I can remember having nightmares about this recipe and swore to her this was the WORST.MEAL.EVER. Sorry mom, you know I love you!
Anyways, after this debacle I swore off casseroles in any form. Plus, as I spent more time diving into nutrition, I knew casseroles usually meant loads of butter, whole milk, and cream. No thank you, I’ll stick with my roasted veggies,!
Then, flash forward a decade to when I met Mr. CEO. A farm boy, true to his roots and in love with everything that resembled traditional comfort classic cuisine. Though I have definitely done my due diligence and whipped up his favorite Tator Tot Casserole, I have yet to venture into the land of Tuna Casserole.
Why not? Well to be honest, I am not quite sure! I am a fan of tuna but for some reason really only bust it out during Lent. A delicious tuna melt on a whole grain bun with skim cheese is usually a go to on Fish Friday’s for us Shaw’s. But, limiting this healthy food to a 40 day period once a year is not doing my body justice! Plus, in under 20 minutes, you can whip up this delicious recipe that you’re whole family will enjoy.
Not only is canned tuna a great source of niacin, selenium and vitamin B6 and B10, it’s packed with protein and saturated fat free. Bumble Bee Solid White Albacore Tuna in Water is a convenient and affordable option to have stocked in your pantry. You can easily whip up a fresh tuna salad with Greek Yogurt or try this #simpleswapped Lightened Up Tuna Casserole, both great ways to add a little more seafood into your life!
- 1 1/2 cups dry whole wheat macaroni pasta
- 2 bay leaves
- 4 cups chopped green beans *I used frozen
- 1/2 medium onion chopped
- 1 cup mushrooms chopped
- 2 tsp garlic powder
- 1 tsp black pepper
- 1 tsp cayenne pepper
- 3 cans Bumble Bee Tuna in water
- 2 1/2 cups skim milk
- 1/2 cup whole wheat flour
- 2 tbsp cornstarch
- 1 cup panko
- Preheat oven to 400*F.
- Boil water over stove with pasta and bay leaves.
- In a large bowl, mix green beans, onion and mushrooms.
- In a smaller bowl, mix flour with spices and cornstarch.
- Once pasta is cooked, drain and add to the vegetable bowl.
- Add tuna in the bowl, making sure to drain completely prior to adding.
- Slowly add in milk, then combine the spice and flour mixture.
- Once thoroughly combined, place mixture into a 9x13" pan.
- Top casserole with panko.
- Place in oven and bake for 30 minutes.
- Turn down heat to 350*F and bake for an additional 15 minutes.