Tuna Casserole

Approximately 600 calories per person – Serves 2

• Prep time: about 20 minutes
• Cook time: about 20 minutes
• Total time: about 40 minutes

Ingredients

• 5 ounce can (140 grams) albacore tuna in water
• 4 ounces (115 grams) of spiral pasta (we like tricolor)
• 2 ½ ounces (70 grams) carrots
• 3 ounces (85 grams) white onion
• 4 ounces (115 grams) bell pepper
• 4 ounces (115 grams) mushrooms (baby portobello if available)
• 1 ounce (30 grams) fresh baby spinach
• ½ cup frozen green peas
• 1 tablespoon (Tbsp) butter
• 2 ounces (55 grams) pecorino romano cheese
• Salt and Pepper to taste
• Garnish with a yellow hot pepper or pepperoncini pepper, if you like heat

• Gravy
  • 1 tablespoon (Tbsp) butter
  • 1 teaspoon (tsp) all-purpose flour
  • ½ cup water and a bouillon cube
  • 1 tablespoon (Tbsp) whipping cream
  • ¼ teaspoon (tsp) garlic powder
  • ¼ teaspoon (tsp) onion powder
  • ¼ teaspoon (tsp) chili powder
  • ½ tablespoon (Tbsp) Dijon Mustard

Steps

• Preparation
  • Slice the carrots into thin rounds.
  • Dice the onion and bell pepper.
  • Thinly slice the mushrooms.
  • Set aside the spinach and frozen green peas.
  • Grate cheese.
  • Drain the tuna and flake it into small pieces.
  • In the small 3 cup pot, add ½ cup of water and a bouillon cube, heat until mixed.
  • Then add these gravy ingredients to the bouillon broth: garlic powder, onion powder, chili powder, dijon mustard and heavy whipping cream. Set aside.

• Pasta
  • In a pot, bring 3 cups of salted water to a boil.
  • Add pasta and cook according to package directions for al dente.
  • Reserve ¼ cup pasta water. Set aside since you may need it.
  • Drain pasta.
  • Place pasta in a large bowl, large enough for pasta and veggies.
  • Set aside.

• Cooking
  • In a pan, heat 1 tablespoon (Tbsp) butter over medium-high heat. 
  • Add carrots, peppers, and onion.
  • 5 minutes later add the mushrooms. 
  • Cook and stir until tender, 8-10 minutes. 
  • Add frozen green peas a few minutes before done to warm them up.
  • Salt and pepper to taste.
  • Add tuna and mix well.
  • Add the spinach; cook until spinach is just wilted, 2-3 minutes.
  • Add Tuna/veggie mixture to the Pasta bowl.
  • Toss to combine. 
  • Set aside.

• Gravy
  • Swipe the pan clean.
  • In the pan, melt 1 tablespoon (Tbsp) butter over medium heat. 
  • Stir in 1 teaspoon (tsp) flour until smooth.
  • Gradually whisk in ½ cup of the Bouillon broth/spices.
  • Bring to a boil, stirring constantly.
  • Cook and stir until thickened, 1-2 minutes, adding reserved pasta water if needed. You want a gravy texture.
  • Taste the gravy and add salt and pepper to taste.
  • Turn off heat.

• Serve
  • Add 2 ounces (55 grams) of grated cheese over pasta/veggie mixture. 
  • Toss to coat.
  • Pour the gravy over pasta/veggie mixture.
  • Toss to coat.
  • Serve in two bowls.
  • Garnish with a yellow hot pepper.

All of Living in Beauty Recipes

We are working on a series of recipes that are easy to fix in an RV and are approximately 600 calories per person for two people. Ultimately, they will be compiled into “The Bean Counter Cookbook.”