allergy "safe" tuna casserole

jlwhelan1

Any other food allergies/intolerances out there? wheat free, gluten free, egg free, dairy free tuna casserole.

I wanted tuna casserole but couldn't find just the right thing so I just threw things together last night. My family liked it:

1 can albacore tuna in water
1 bag organic brown rice pasta (Penne) from Trader Joe's (TJ)
two shredded carrots (1 cup)
two diced celery sticks (1 cup)
1/4 to 1/3 onion diced
organic soy milk (TJ's) (1.5 to 2 cups)
1/2 package frozen petite peas (TJ's)
handful fresh basil, rough chopped.
corn starch

I cooked pasta while I caramelized the onions in a cast iron pan. I added the celery and carrots. When somewhat softened and starting to stick I added soy milk (no idea how much) enough to put about 1/4 deep in the skillet, which I then thickened with a little corn starch in a small additional amount of soy milk added when the soy milk in the skillet started simmering. The peas were added, then the basil. I strained and rinsed the cooked pasta. The sauce needed some pepper, so I ground pepper on it to my family's taste. Then I dumped the sauce on the pasta and mixed. It was a bit sweeter than my mom's tuna casserole, my guess is due to the carrots and soy milk. But it was very satisfying.

By my estimates in measuring here are the numbers I get:
255 cals 48 g carb: 3 g fat: 7 g protein and 8 servings.

I think next time I will add some fresh mushrooms when caramelizing the onions.

jlwhelan1

Any other food allergies/intolerances out there? wheat free, gluten free, egg free, dairy free tuna casserole.

I wanted tuna casserole but couldn't find just the right thing so I just threw things together last night. My family liked it:

1 can albacore tuna in water
1 bag organic brown rice pasta (Penne) from Trader Joe's (TJ)
two shredded carrots (1 cup)
two diced celery sticks (1 cup)
1/4 to 1/3 onion diced
organic soy milk (TJ's) (1.5 to 2 cups)
1/2 package frozen petite peas (TJ's)
handful fresh basil, rough chopped.
corn starch

I cooked pasta while I caramelized the onions in a cast iron pan. I added the celery and carrots. When somewhat softened and starting to stick I added soy milk (no idea how much) enough to put about 1/4 deep in the skillet, which I then thickened with a little corn starch in a small additional amount of soy milk added when the soy milk in the skillet started simmering. The peas were added, then the basil. I strained and rinsed the cooked pasta. The sauce needed some pepper, so I ground pepper on it to my family's taste. Then I dumped the sauce on the pasta and mixed. It was a bit sweeter than my mom's tuna casserole, my guess is due to the carrots and soy milk. But it was very satisfying.

By my estimates in measuring here are the numbers I get:
255 cals 48 g carb: 3 g fat: 7 g protein and 8 servings.

I think next time I will add some fresh mushrooms when caramelizing the onions.

jlwhelan1

Don't let my sweetness comment scare you, it is not sugary sweet, just a bit carrot sweet and very good.

This was such a hit we finished it off as leftovers tonight with a spinach salad.

We paired it with a fresh cantaloupe cubed and sprinkled with fresh mint leaves. (Refreshing dessert / salad.)

cheers!