Skinny Tuna-Zucchini Casserole

  October 21, 2016  |    Blog>Recipes>Lunch/Dinner

Skinny Tuna-Zucchini Casserole

As registered dietitians and personal trainers, our clients often tell us that when they hear a food calling their name, it’s often comfort food—mac and cheese, pasta, mashed potatoes and casseroles—and they do what they can to fight the cravings. If you can relate, we hear ya—who doesn’t want to dive face first into their fave food every now and then? After all, that’s why we create many of the recipes we do—so that you and our clients (and us, too!) can dive guilt-free into favorite foods and not have to regret it the next day!

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Psst… looking for more lightened up comfort food recipes? Please feel free to search this site! And here are a few to try

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Not your typical carb-filled casserole, this skinny guy only has 186 calories per serving and 22g of protein! With the slightly sweet flavor of zucchini and savory and salty tuna and feta cheese, this light dish makes the perfect weeknight dinner. You can make it on the weekend, freeze it and just pop it in the microwave for a quick dinner! The whole family will love it!(:

 

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Makes: 4 servings (about 1 ½ cups per serving)

 

Ingredients

3 ½ cups of grated zucchini

3 2.5 oz. packs of chunk light tuna in water

1 tbsp dill

2 tsp of onion powder

2 eggs (we used Egglands Best because they have 25% less saturated fat than other eggs)

1 cup low-fat feta cheese

Directions

  1. Pre-heat oven to 475 degrees F.
  2. Squeeze the excess water out of the grated zucchini.
  3. Drain the excess water from tuna.
  4. Combine zucchini, tuna, dill, onion powder and eggs in a large bowl and stir well until evenly mixed.
  5. Using oil in a spray bottle, lightly spray an 8×8 glass baking pan and add the contents of the bowl into the pan.
  1. 6. Sprinkle with feta cheese.
  2. Bake for about 1 hour and 15 min
  3. Wait 10 minutes before serving or refrigerating and enjoy (:

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Nutrition Facts for 1 serving

Calories: 186

Carbs: 8g

Fat: 7 g

Saturated fat: 2.5 g

Protein: 22g

Fiber: 1.6g

Skinny Tuna-Zucchini Casserole
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dinner
Cuisine: Seafood
Serves: 4 servings
Ingredients
  • 3 ½ cups of grated zucchini
  • 3 2.5 oz. packs of chunk light tuna in water
  • 1 tbsp dill
  • 2 tsp of onion powder
  • 2 eggs (we used Egglands Best because they have 25% less saturated fat than other eggs)
  • Oil, in a spray bottle. Dry
  • 1 cup low- fat feta cheese
Instructions
  1. Pre-heat oven to 475 degrees F.
  2. Squeeze the excess water out of the grated zucchini.
  3. Drain the excess water from tuna.
  4. Combine zucchini, tuna, dill, onion powder and eggs in a large bowl and stir well until evenly mixed.
  5. Using oil in a spray bottle, lightly spray an 8x8 glass baking pan and add the contents of the bowl into the pan.
  6. Sprinkle with feta cheese.
  7. Bake for about 1 hour and 15 min
  8. Wait 10 minutes before serving or refrigerating
Nutrition Information
Serving size: 1.5 cups Calories: 186 Fat: 9.5g Saturated fat: 4.5g Carbohydrates: 8g Fiber: 1.6g Protein: 19.5g

 

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