Tired of the same old weeknight dinners? Craving a comforting, flavorful meal that’s both easy and satisfying? Then look no further! This Tuna Casserole Recipe with Rice is a delightful twist on a classic, offering a healthier, lighter take on a beloved comfort food. Forget the heavy cream of sauce, this recipe uses simple, fresh ingredients to deliver a delicious and surprisingly healthy meal perfect for busy weeknights or a relaxed weekend lunch. It’s a fantastic example of homemade cooking at its finest, offering a quick dinner idea that the whole family will love.
Ingredients:
This recipe easily serves four hungry adults. Adjust as needed for your family!
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup uncooked long-grain rice
- 2 cups vegetable broth (or chicken broth for a richer flavor)
- 2 (5 ounce) cans tuna in water, drained
- 1 cup frozen peas and carrots
- 1/2 cup shredded cheddar cheese
- 1/4 cup mayonnaise (or plain Greek yogurt for a healthier option)
- 1/4 cup bread crumbs (panko recommended)
- Salt and pepper to taste
Instructions:
Get started: Preheat your oven to 375°F (190°C). This ensures your casserole is perfectly cooked and bubbly.
Sauté the aromatics: Heat the olive oil in an oven-safe skillet (cast iron is perfect!) over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant. This step builds a delicious base of flavor for your casserole.
Cook the rice: Add the rice to the skillet and stir to coat with the oil and aromatics. Pour in the vegetable broth, bring to a simmer, then cover and reduce heat to low. Cook for 15-20 minutes, or until the rice is tender and the liquid is absorbed. This ensures the rice is perfectly cooked and absorbs all the delicious flavors.
Combine the ingredients: Once the rice is cooked, stir in the drained tuna, peas, carrots, mayonnaise (or yogurt), salt, and pepper. Gently mix everything together. Remember to taste and adjust seasonings as needed – this is your chance to personalize the flavor profile.
Bake to perfection: Sprinkle the shredded cheddar cheese and bread crumbs evenly over the top of the casserole. Bake uncovered for 15-20 minutes, or until the cheese is melted and bubbly and the breadcrumbs are golden brown. This step adds a delightful crunch and cheesy goodness.
Tips for the Best Tuna Casserole:
- Use fresh ingredients whenever possible: The flavor of your casserole will be significantly enhanced by using fresh onions and garlic.
- Don’t overcook the rice: Overcooked rice will result in a mushy casserole. Follow the cooking instructions carefully.
- Experiment with different cheeses: Feel free to substitute your favorite cheese for the cheddar. Monterey Jack or Colby Jack would also be delicious.
- Add some spice: For a spicier kick, add a pinch of red pepper flakes to the casserole.
Variations:
- Creamy Tuna Casserole with Rice: For a creamier casserole, stir in 1/4 cup of heavy cream or milk along with the mayonnaise.
- Mediterranean Tuna Casserole with Rice: Add 1/2 cup of chopped sun-dried tomatoes, 1/4 cup of crumbled feta cheese, and a sprinkle of oregano for a Mediterranean twist.
- Tuna Casserole with Rice and Mushrooms: Sauté 1 cup of sliced mushrooms with the onions and garlic for an added layer of flavor and texture.
Nutritional Information (per serving, approximate):
This information is approximate and may vary based on specific ingredients used.
- Calories: Approximately 350-400
- Protein: Approximately 25-30g
- Fat: Approximately 15-20g
- Carbohydrates: Approximately 30-35g
This delicious and easy Tuna Casserole Recipe with Rice is a fantastic example of a healthy meal that doesn’t compromise on flavor. It’s a perfect choice for a quick weeknight dinner, a satisfying lunch, or even a family gathering. Enjoy!