Tuna Zoodle Casserole

This recipe presents a flavorful and nutritious combination of ingredients that come together to create a satisfying and wholesome meal. It features zucchini, tuna, and a creamy cashew sauce, resulting in a delicious casserole that can be enjoyed as a main course or as a side dish. With its balanced blend of vegetables, protein, and healthy fats, this recipe offers both taste and nourishment.

Overall, this zucchini tuna casserole provides a nutrient-dense, low-carb, and gluten-free option that is rich in flavor and satisfying. It offers the benefits of a well-rounded meal, including essential nutrients, healthy fats, and a variety of vegetables. Whether you are following a specific diet or simply looking for a tasty and nourishing dish, this recipe is sure to please both your taste buds and your nutritional needs.

2 servings

PREPARATION TIME: 1 Hour

INGREDIENTS:

• 1 large zucchini
• 2 cans Safe Catch Albacore Tuna, in water
• 1/2 cup diced onion
• 1 minced garlic clove
• 3 large cremini mushrooms
• 1 tsp. mustard
• 1 tsp. salt
• 1 tsp. black pepper
• 1/2 tsp. dried rosemary
• 1 tbsp. lemon juice
• 2-3 tbsp. mayo (We love primal kitchen or homemade)
• 1 broccoli crown
• 1/2 cup chopped pecans
• 2/3 cup cashew cream*

INSTRUCTIONS:

1. First, make sure you have your mayo and cashew cream ready!
2. Pre-heat your oven to 325F.
3. Zoodle your zucchini. Lay the zoodles flat on a clean kitchen towel and sprinkle with salt. Let them rest here to they release liquid while you prep the rest.
4. Mince onion and garlic, add in to the casserole dish.
5. Thinly slice mushrooms and add them to the dish too.
6. Open and drain tuna cans, flake the tuna into the casserole dish.
7. Add in the salt, pepper, 1 tbsp mayo, mustard, lemon juice, and rosemary. Mix well.
8. Wrap the kitchen towel around the zucchini and squeeze the water out.
9. Add the zoodles to the casserole dish and toss to combine.
10. Pour in the cashew cream. Gently mix.
11. Cut your broccoli crown into florets and mince them into 1/4 inch pieces.
12. Toss with chopped pecans in a bowl and mix with the remaining mayo.
13. Spread this mix over the top of the casserole.
14. Sprinkle lightly with salt.
15. Place in the oven and bake for 30-35 minutes.
16. It will be toasty on top and creamy inside! Make sure to use a knife to cut your pieces before serving or your zoodles will pull out the whole thing!

Benefits of this Recipe:

• Nutrient-dense ingredients: The recipe incorporates several nutrient-dense ingredients. Zucchini, known for its high water content and low calorie count, is a good source of vitamins A and C, potassium, and fiber. Tuna, a lean protein source, provides essential amino acids and omega-3 fatty acids, which are beneficial for heart health and brain function.
• Low-carb and gluten-free option: This recipe is suitable for individuals following a low-carbohydrate or gluten-free diet. By using zucchini noodles (zoodles) instead of traditional pasta, it reduces the carbohydrate content while still offering a satisfying texture and taste.
• Healthy fats from cashews: The creamy cashew sauce adds richness and depth to the casserole. Cashews are a good source of monounsaturated fats, which have been associated with improved heart health. These healthy fats also aid in the absorption of fat-soluble vitamins and contribute to satiety.
• Abundance of vegetables: This recipe incorporates a variety of vegetables such as zucchini, onion, garlic, mushrooms, and broccoli. These vegetables provide an array of vitamins, minerals, and antioxidants that support overall health and well-being. They also contribute to the dish’s vibrant flavors and textures.
• Customizable and adaptable: This recipe can be customized to accommodate individual preferences and dietary needs. You can adjust the seasonings, add additional vegetables, or incorporate alternative ingredients to suit your taste. It allows for flexibility and creativity in the kitchen.
• Delicious and satisfying: The combination of flavors in this casserole, including the savory tuna, aromatic garlic and onion, and creamy cashew sauce, create a satisfying and delectable dish. The contrast of textures, from the tender zucchini noodles to the crunchy pecans on top, adds further enjoyment to each bite.