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Tuna Casserole

submitted by Sara on January 12, 2019
Source: https://www.amazon.com/dp/164152247X
contains alcoholcontains mustardcontains mushroomscontains animal productscontains dairy productscontains lactosecontains fishcontains sulfite
Main
Meal Prep

Ingredients
for
servings
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7 cups Cream of Mushroom Soup
contains alcoholcontains mushroomscontains animal productscontains dairy productscontains lactosecontains sulfite
 ¼ cup Avocado Oil
⅓ cup Onions, white or yellow, raw, chopped
2  (ea. 6.91 oz) Zucchinis, Courgettes, Summer Squash, raw
3  (ea. 0.11 oz) Garlic, raw
1 tbsp Mustard
contains mustard
 1 tsp Lemon zest, peel
1 tsp Dill Weed, dried
1 lb Tuna, light, fish canned in oil, drained solids
contains animal productscontains fish
 1 cup Cheddar, cheese, shredded
contains animal productscontains dairy products
 101.12 ozaltogether (view nutrition facts)

Preparation

  1. Serving size:
    12.60 oz (calculated)
    Notes: about 1 1/2 cup of saucy casserole, sufficient as a main meal
  2. Temperature: 350 °F
  1. Chop the onions and slice the zucchini.
  2. In a large pan over medium to high heat, heat the avocado oil and cook the onions and zucchini in it for about 5 minutes.
  3. Mince the garlic and add it to the pan. Fry for about half a minute. Be careful not to burn the garlic.
  4. Mix the prepared soup with the spices.
  5. Then add the vegetables, tuna and cheese and mix thoroughly.
  6. Add the mixture to a 9-by-13-inch baking dish and bake for about an hour.
  7. Let cool for 10 at least 10 minutes and serve.
  9. Enjoy by itself or with a side of rice (or cauliflower rice for a low-carb option) topped with the sauce spooned over.

  10. Meal prep tip

  11. You can store portions of the casserole in airtight containers. Keep it in the fridge for up to 3 days or in the freezer for up to 6 months. For best results, thaw in the fridge overnight. Reheat in the microwave or in the oven.

Nutrition Facts
for
serving

  • Calorie count
    499 kcal
  • % of calories by macros
    Alcohol3.0 %15 kcal2.2 g
    Fat67.7 %338 kcal38 g
    Net Carbs7.4 %37 kcal9.2 g
    Dietary Fiber1.2 %6 kcal2.9 g
    Protein20.6 %103 kcal26 g
  • Approx. WW SmartPoints™
    17.6
  • Alcohol 2.2 g
  • Cholesterol 94.9 mg
  • Sodium 768.6 mg
  • Fat 38 g
    • Saturated Fat 17.7 g
    • Trans Fat 0.1 g
  • Carbohydrates 12.1 g
    • Dietary Fiber 2.9 g
    • Total Sugars 5.8 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 26.1 g
  • Calcium 168.9 mg
  • Iron 1.8 mg
  • Magnesium 45.3 mg
  • Potassium 545.9 mg
  • Zinc 1.7 mg
  • Vitamin A (Retinol Equivalents) 263.1 mcg
  • Vitamin B12 1.6 mcg
  • Vitamin C 12.2 mg
  • Folate 33.5 mcg
    • Folic Acid 0.1 mcg