Tuna and Rice Casserole
Serves 4
Marilyn Townshend
Here's a delicious change from the usual tuna noodle casserole
-- and it takes less than 10 minutes to prepare! It's easy enough
for older children and teens to make on their own; younger children
can help by shredding the cheese and getting the salad ready.
TIP
Replace the cream of mushroom soup with a reduced-fat variety. For
a change, try cream of wild mushroom soup.
DIETITIAN'S MESSAGE
Buying tuna packed in water rather than oil is one way of
minimizing fat intake. Accompanying this casserole with a green
salad and finish with fresh fruit and yogurt for an easy and
delicious meal that the whole family will enjoy.
Preheat oven to 350°F (180°C)
8-inch (2 L) square baking dish, greased
- 1 can (10 oz/284 mL) condensed cream of mushroom soup 1 1/4
cups (300 mL) instant rice 1 cup (250 mL) milk 1/2 cup (125 mL)
water 1 can (6 oz/170 g) water-packed tuna, drained 1 cup (250 mL)
frozen peas 1/4 cup (50 mL) finely chopped onion 1 tsp (5 mL) lemon
juice black pepper to taste 1/2 cup (125 mL) shredded Cheddar
cheese paprika to taste
- In a large bowl, stir together soup,
rice milk, water, tuna, peas, onion, lemon juice and pepper. Pour
into a greased 8-inch (2 L) square baking dish. Sprinkle with
cheese and paprika. Bake in preheated oven for 30 to 35 minutes or
until bubbling and rice is tender.
Per Serving:
Calories: 330
Dietary Fiber: 2 g
Fat: 12 g
Carbohydrate: 35 g
Protein: 19 g
Cassoulet
Serves 6
Alain Mercier, Chef
Fabiola Masri, Dietitian
Cassoulet is a French country casserole that's made with beans
and a variety of meats and poultry, then traditionally slow-cooked.
This version, which uses maple syrup, has a Quebec flair. Although
it's a lot of work, it is rich and delicious.
TIP
To soak beans, cover with plenty of cold water and leave for 8
hours or overnight. Quick-soak method: Cover beans with water and
bring to a boil for 2 minutes. Remove from heat and let stand for 1
hour. With either method, drain beans, rinse and proceed as
directed.
DIETITIAN'S MESSAGE
This filling and robustly flavored dish is perfect as the
centerpiece of a winter buffet or after a day in the outdoors. It
is packed with protein and fiber as well as many other nutrients.
Since it has all the calories you need for a meal, choose light
accompaniments such as Lemon Pesto Dip (see recipe, page 76) with
vegetable crudités to start and fresh fruit or yogurt for
dessert.
Preheat oven to 275°F (140°C)
- 2 1/2 cups (625 mL) white (navy) beans, soaked (see tip) 2 tbsp
(25 mL) olive oil 8 oz (250 g) boneless skinless chicken OR
pheasant breast, cut into large pieces 8 oz (250 g) well-trimmed
pork loin, cut into large pieces 4 oz (125 g) well-trimmed boneless
lamb, cut into large pieces 4 oz (125 g) chicken livers 1 large
onion, sliced 2 cloves garlic, minced 1 can (5 1/2 oz/156 mL)
tomato paste 1/2 cup (125 mL) maple syrup 1/2 cup (125 mL) dry
white wine 1 tbsp (15 mL) dry mustard 1 tsp (5 mL) each dried thyme
and salt 1/2 tsp (2 mL) black pepper 1 bay leaf
- Cover beans with fresh water; bring to
a boil. Simmer for 30 minutes. Drain, reserving cooking
water.
- In a large ovenproof saucepan or Dutch
oven, heat oil over medium heat; brown chicken, pork, lamb and
chicken livers all over. Remove and set aside. Place half of the
beans, half of the onions and half of the garlic in the bottom of
pan; layer meats on top. Add remaining beans, onion and
garlic.
- Mix together tomato paste, maple
syrup, wine, mustard, thyme, salt and pepper; pour over beans.
Cover beans with reserved cooking water; nestle bay leaf in
beans.
- Cover and bake in preheated oven for 2
hours; uncover, stir and increase temperature to 325°F(160°C).
Cook, uncovered for about 2 hours or until thickened and beans are
tender. Discard bay leaf.
Per Serving
Calories: 557
Dietary Fiber: 15 g
Fat: 12 g
Carbohydrate: 72 g
Protein: 42 g