Indulge in the rich flavors of this creamy broccoli and cauliflower tuna casserole. With a blend of wholesome veggies, tender tuna, and a creamy cheese sauce, it’s a hearty dish that’s sure to satisfy your taste buds.
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 6
Ingredients:
- 1 can of tuna in water, drained
- 1 ½ cups cauliflower florets
- 1 ½ cups broccoli florets (check prices and specials in the Safeway Ad for this week or the Kroger Weekly Ad)
- 1 cup milk
- 1 cup chicken broth
- ¼ cup panko breadcrumbs
- 1 cup gouda cheese
- ¼ cup parmesan cheese, grated
- 2 tablespoons all-purpose flour
- 8 oz. broad noodles
- ¾ cup black olives, sliced
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dry mustard
- 1 tablespoon parsley, chopped (for garnish)
- Crushed Himalayan pink salt and cracked black pepper (to taste)
- Lime wedges (for garnish)
Instructions:
- Begin by preheating your oven to 350°F (175°C). Grease a casserole dish generously with grass-fed butter and set it aside.
- In a large saucepan, bring 4 cups of water to a boil over high heat.
- Once boiling, carefully add the cauliflower and broccoli florets and cook for a quick 90 seconds. After this blanching, remove the florets from the pan and set them aside to drain.
- Now, it’s time to cook the broad noodles. Add them to the same boiling water and cook until they’re just slightly undercooked, around 2-3 minutes less than the recommended al dente time. Drain the noodles and transfer them to the prepared casserole dish, along with the blanched cauliflower and broccoli, and the drained tuna.
- In a separate medium-sized mixing bowl, combine the olive oil and all-purpose flour, stirring to create a smooth roux. Cook this mixture for about 90 seconds, allowing it to slightly thicken. Gradually whisk in the milk, chicken broth, and dry mustard, ensuring they are well incorporated. Season this creamy mixture with a pinch of salt and cracked black pepper, to taste.
- Continue cooking the milk mixture until it thickens, then pour it evenly over the noodles and vegetables in the casserole dish.
- For the final touches, sprinkle panko breadcrumbs generously over the top of the casserole, followed by a dusting of grated Parmesan cheese.
- Bake the casserole in the preheated oven for 35 to 40 minutes, or until the breadcrumbs develop a golden-brown hue.
Nutrition Facts (per serving):
- Calories: 375 kcal
- Protein: 21g
- Carbohydrates: 25g
- Fat: 21g
- Fiber: 4g
Please note that these values are estimated and can vary based on specific brands of ingredients used and portion sizes.
Cooking Tips:
- Garnish with freshly chopped parsley and serve with lime wedges for an extra burst of flavor.
- This casserole is perfect for potlucks or family gatherings, as it can be made in advance and reheats beautifully.