Crunchy Tuna Casserole - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Judy Kim
This 50s favorite gets upgraded with melty mozzarella and crunchy panko breadcrumbs.
Ingredients
- 1 lb. bow tie pasta
- 2 tbsp. butter
- 1 onion, chopped
- 6 oz. canned white tuna (packed in oil), drained and flaked, reserve 2 tbsp. oil
- 2 tbsp. flour
- kosher salt
- Black pepper
- 1 c. white wine
- 2 c. chicken stock
- 1 c. frozen peas
- 1 tomato, diced
- 2 c. mozzarella, diced
- 1/2 c. grated Parmesan cheese
- 1/2 c. panko breadcrumbs
- 3 tbsp. extra-virgin olive oil
- 1/4 c. chopped fresh parsley, plus more for serving
Instructions
- Preheat oven to 375 degrees F. In a large pot of boiling salted water, cook pasta according to package directions until al dente. Drain and set aside.
- Meanwhile, in a medium pot over medium heat, melt 2 tablespoons butter and cook onion until translucent, 2 to 3 minutes. Add 2 tablespoons reserved oil from tuna, flour, 1 teaspoon salt, and 1/2 teaspoon black pepper and stir until flour turns golden, about 3 minutes.
- Add wine and stir until smooth, then add chicken stock and continuously stir until incorporated. Bring to a boil, then reduce to a simmer until sauce begins to thicken, 5 minutes. Add cooked pasta, frozen peas, tomato, 1 cup mozzarella, Parmesan, and tuna.
- In a small bowl, stir together panko, olive oil, and parsley. In a large baking dish, layer pasta mixture and top with remaining cup of mozzarella and breadcrumb mixture. Season generously with salt and pepper.
- Bake until golden and bubbling, 20 minutes. Serve with parsley.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tuna.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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