Healthy Tuna Casserole

This is a great healthy twist on a classic recipe.  Gluten free and can be dairy free.  Could be made with chicken or bacon instead of tuna.  If using tuna, make sure you choose the "in water" brand and also that it's dolphin friendly!

Serves 4-6

 

Ingredients:

  • 4-5 medium sized potatoes, chopped into small bite size pieces

  • Half a cauliflower chopped into bite sized florets (or broccoli would be an option)

  • 1 tablespoon coconut oil or fat of choice

  • 1 large onion, diced

  • 1 clove of garlic, crushed

  • 1 teaspoon mixed herbs

  • 1 teaspoon salt (Himalayan or sea)

  • 1 can coconut cream (Ayam or Ceres are good brands)

  • 1 teaspoon arrowroot starch or Tapioca flour

  • 425g can of tuna, in water

  • 2 eggs, whisked

  • Additional veggies if required - cooked sliced mushroom, chopped spinach etc

  • Grated cheese if required, or nutritional yeast for a dairy free option

Method:

  1. Heat the oven to 180 deg

  2. Grease a 30cm x 10cm baking dish with coconut oil or other fat/butter

  3. Place the chopped potatoes into a pot of boiling water

  4. Place cauliflower in a steamer over the top and boil until potatoes are tender and cauliflower is cooked

  5. Drain and set aside

  6. Drain the tuna over a sieve to remove liquid, and crush into smaller pieces

  7. In a large saucepan, add the coconut oil, melt, add the onion and cook for a few minutes on low, add the garlic and continue to cook until both are softened, not brown, but clear

  8. Add in the mixed herbs, salt, coconut cream and arrowroot/Tapioca powder

  9. Heat for about 5 minutes, until mixture starts to thicken slightly

  10. Remove pan from the heat and add in the tuna, potatoes, cauliflower, and eggs and stir gently to combine.  Add in extra vegetables if using

  11. Pour into the baking dish

  12. Top with cheese or nutritional yeast and bake for 25 minutes

  13. Grill for a further 5 minutes if the cheese needs browning

  14. Serve with a side salad or additional vegetables if desired

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