Recipe – Tuna Brown Rice Casserole For Two

This is an excellent, FODMAP friendly, recipe to do with a can of tuna fish, which, as it happens, is about the only can the fishes get eaten in our house. But if you see that single can attuning in the pantry, this is an excellent way to stretch it, which adds a little character to your dinner and can even be cooked a day or two ahead and reheated for lunch or a quick-serve dinner.

Ingredients

  •  1 cup, Brown Rice Fusilli (dry)
  •  1/2 cup whole milk or Plain Coconut Milk (canned, full fat)
  •  2/3 Cup, 2% milk or Unsweetened Almond Milk
  •  2 teaspoons, Nutritional Yeast
  •  2/3 teaspoon, Sea Salt
  •  1 teaspoon, Dijon Mustard
  •  1 cup, Button Mushrooms (sliced)
  •  1/2 cup, Broccoli (florets)
  •  1 1/2 tablespoons, Tapioca Flour
  •  15 ounce (142g) can, Tuna (drained)
  •  1/2 cup, Cheddar Cheese (grated)

Directions

  • Preheat oven to 350ºF (175ºC).
  • Prepare the brown rice fusilli according to package instructions. You should slightly undercook the pasta and run under cold water when done. Set aside.
  • Add the coconut milk and almond milk to a large saucepan and heat over medium-high heat. Stir in the nutritional yeast, salt, and mustard. Add the mushrooms and broccoli florets, stir again, then reduce heat to a simmer.
  • Stir in the tapioca flour and continue simmering for about 10 minutes, or until the sauce thickens.
  • Last, add the tuna and cooked pasta to the sauce and stir until well combined.
  • Transfer the pasta mix to a baking dish and spread the shredded cheese evenly on top. Place in the oven and bake for 10 – 15 minutes, or until the cheese is golden brown.
  • Remove from the oven, divide between plates and enjoy.

Notes

Leftovers

  • Refrigerate in an air-tight container up to 3 days. The sauce can also be stored separately in the freezer for future use. Add a splash of almond milk, water or broth when reheating.

Best Tuna

  • I prefer tuna in olive oil. I find tuna in olive oil imparts more flavor and moistens the recipe.

No Tuna

  • Use edamame, chicken or chickpeas instead.

No Tapioca Flour

  • Use arrowroot powder or cornstarch instead.

Nutrition

Amount Per Serving

Calories468Fiber4g
Fat14gSugar3g
Carbs53g Protein30g