7 cups | Cream of Mushroom Soup | |
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 | |
1 tsp | Lemon zest, peel | |
1 tsp | Dill Weed, dried | |
1 lb | Tuna, light, fish canned in oil, drained solids | |
1 cup | Cheddar, cheese, shredded | |
101.12 oz | altogether (view nutrition facts) |
Preparation
- Serving size:12.60 oz (calculated)Notes: about 1 1/2 cup of saucy casserole, sufficient as a main meal
- Temperature: 350 °F
- Chop the onions and slice the zucchini.
- 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.
- Mince the garlic and add it to the pan. Fry for about half a minute. Be careful not to burn the garlic.
- Mix the prepared soup with the spices.
- Then add the vegetables, tuna and cheese and mix thoroughly.
- Add the mixture to a 9-by-13-inch baking dish and bake for about an hour.
- Let cool for 10 at least 10 minutes and serve.
- Enjoy by itself or with a side of rice (or cauliflower rice for a low-carb option) topped with the sauce spooned over.
- 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.
Meal prep tip
- Calorie count499 kcal
- % of calories by macros
Alcohol 3.0 % 15 kcal 2.2 g Fat 67.7 % 338 kcal 38 g Net Carbs 7.4 % 37 kcal 9.2 g Dietary Fiber 1.2 % 6 kcal 2.9 g Protein 20.6 % 103 kcal 26 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