Meg’s Low-Carb, Cheesy Tuna Bake Recipe

My cheesy tuna bake is a great go-to dish: easy, quick, economical and delicious. Plus, each serving boasts 36 grams of protein, 5 grams of fibre, over 30 per cent of the daily value for calcium and almost a quarter of the daily value for iron. I usually make it in a casserole dish (or halve the recipe and bake in large ramekins), but you can also bake the mixture in bell peppers or use the unbaked filling as a sandwich/wrap spread.

Raincoast Trading No-Salt Albacore Tuna

My favourite canned tuna is Raincoast Trading No-Salt Albacore Tuna; find it in health food stores or supermarkets’ natural foods section. This brand tastes great and uses sustainable farming practices. Albacore tuna, fresh or canned, is high in omega-3 fatty acids. Omega-3s are king among unsaturated fats; studies show regular omega-3 intake may alleviate arthritis, reduce heart disease risk, relieve dry, itchy skin . . . and more!

Meg’s Low-Carb Cheesy Tuna Bake

Ingredients:

  • 1 cup 1% or 2% cottage cheese
  • 1 tsp dried basil and/or no-salt seasoning blend
  • 2 300-gram packages frozen spinach, thawed and well drained
  • 2 large cans (120-150-grams each) solid white albacore tuna in water, drained and flaked
  • ¼ cup chopped sun-dried tomatoes (or substitute ¼ cup tomato paste)
  • ¾ cup shredded reduced-fat cheddar cheese

Directions:

  1. Preheat oven to 350˚F. Lightly grease an 8-inch (2-quart) baking dish; set aside.
  2. In a large bowl, combine cottage cheese, seasoning, spinach, tuna and sun-dried tomatoes.
  3. Transfer to prepared baking dish, smoothing top with the back of a spoon. Sprinkle with cheese. Bake, uncovered, 25 to 30 minutes, or until heated through and cheese is melted. Serves 4.

Nutrition Information:

Per serving: 225 calories, 5 g fat (2 g sat, 0 g trans), 570 mg sodium*, 5 g fibre, 4 g sugar, 36 g protein (*To lower the sodium content, use low-sodium varieties of cottage cheese and canned tuna.)

Stuffed Peppers Variation:

  • Slice tops off 8 bell peppers; remove ribs and seeds from each pepper. If pepper bottom is uneven, slice a little off the bottom so it’s level.
  • Fill peppers with tuna mixture; sprinkle with cheese. Place peppers upright in a lightly greased 8-inch (2-quart) baking dish; bake as directed above. Serves 4 (2 peppers each).

Sandwich/Wrap Variation:

  • Spread the unbaked mixture on whole grain bread, wraps or crackers.
Advertisements

Posted on November 9, 2011, in Breakfast and tagged , , . Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s