Quick & Easy Low-Calorie Tuna Casserole

If you are counting calories, making a casserole can be a pain. Last night I was craving a tuna casserole so I threw this quick creation together. I was in a hurry so I used packaged items, so feel free to replace some of the ingredients with fresh veggies. After I was all done, I cut it into 3″ squares and put it in tupperware for controlled portions for lunch & snacks. I ate one for lunch and will eat another piece before my workout tonight.

Box of Healthy Harvest Thin Whole Grain Spaghetti
12oz (Large) Can of White Albacore Tuna
1 14.5oz can of Del Monte Tomatoes with Garlic, Oregano and Basil
1 12oz Jar of Cento Artichoke Hearts
1 16oz jar of Ragu Light Alfredo Sauce
Squeeze one lemon (or use 1oz or so of lemon juice)
1/8 cup water
Garlic Powder, Salt & Cracked Pepper (I use a lot) to taste

Cook noodles and drain. Combine all above ingredients and place in large rectangular casserole dish and set the oven on 350. Top with 1 cup of  light mozzarella cheese and sprinkle a panko bread crumbs (optional). Cook to melt cheese and brown crumbs. Serve with Parmesan Cheese (not included in calories)

Makes 8-12 servings depending on serving size. I cooked my casserole in my Longaberger Woven Traditions® 9″ x 13″ Baking Dish and cut 3″ squares (making 12 servings).

241 calories per serving for 12 servings
361 calories per serving for 8 servings (approximately a 3″ square)
2,892 calories for the entire dish (approximately a 4″ square)

NOTE: Whole grain pasta has a lower glycemic index than white pasta. This means it doesn’t turn to glucose (sugar) and get stored as fat as fast as regular pasta. It will keep you fuller longer and give you more energy for a longer period of time because it converts to glucose slower. White pasta, rice, potatoes and bread all typically have a higher glycemic index, which can cause us to have a short burst of energy (due to the spike in glucose) followed by a crash.


About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on January 16, 2012, in Recipes & Brands and tagged , , , , , , . Bookmark the permalink. 3 Comments.

  1. Is brown rice healthier for you than white rice? What are the benefits of brown rice and the costs associated with subsituting it for white rice?

    • well, since your name is “Senor Rice” and your website is longgrainbrownrice, I’m guessing you would know even more than me! Of course brown rice has a lower Glycemic Index, which is a great thing – but it has many other benefits as you know. Brown rice is higher in fiber and has more nutrients typically, but I’m not super fond of the texture so I don’t cook it much. I personally prefer long grain rices like Basmati which is one of the lowest GI rices or other blends. 🙂

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