Cream of Nuttin' Tuna Casserole Recipe

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Ingredients:

Serving

1 cup brown rice
2 cups water
1 1/2 cups frozen peas and carrots
12 oz canned tuna
1 tbsp dried onion
1 tbsp smart balance butter spread
2 tbsp all-purpose flour
1/2 cup chicken broth
1/2 cup low-fat milk
poultry seasoning , to taste
garlic powder
black pepper , to taste
1/2 cup reduced-fat cheddar cheese (more on top if you'd like!)

Directions:

Cook the rice in the water, according to package directions. Leave it in the pan after cooking.
In a small pan melt the butter, then add the flour and stir.
Add the broth and bring to a boil (still stirring); reduce heat to a simmer.
Add milk, onions, cheese, and seasonings. Stir until smooth and cheese is melted.
Add tuna, then pour all into the rice pan. Stir all ingredients well.
Place all in a sprayed pie dish or 8 x 8 casserole and bake 25 minutes or until warmed through and golden. Add more cheese on top if you'd like!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	454.66 Kcal (1904 kJ)
Calories from fat	122.63 Kcal
		% Daily Value*
Total Fat	13.63g	21%
Cholesterol	28.49mg	9%
Sodium	902.69mg	38%
Potassium	480.34mg	10%
Total Carbs	44.24g	15%
Sugars	4.76g	19%
Dietary Fiber	4.86g	19%
Protein	35.32g	71%
Vitamin C	11.2mg	19%
Iron	2.7mg	15%
Calcium	211.9mg	21%

Amount Per 100 g
Calories	120.07 Kcal (503 kJ)
Calories from fat	32.39 Kcal
		% Daily Value*
Total Fat	3.6g	21%
Cholesterol	7.52mg	9%
Sodium	238.39mg	38%
Potassium	126.85mg	10%
Total Carbs	11.68g	15%
Sugars	1.26g	19%
Dietary Fiber	1.28g	19%
Protein	9.33g	71%
Vitamin C	3mg	19%
Iron	0.7mg	15%
Calcium	56mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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