Cheesy (Tuna) Low Carb Casserole Comfort

21 02 2015

So I haven’t posted much because the 300+ recipes here are enough to survive on for almost a year without repeating a meal! New dishes need to be super fantastic to warrant a new post on my food blog. My food blog is my traveling recipe box… that everyone can enjoy.
I have been making this dish for some time but mentioned it on Facebook and had people ask to post it. We are in the midst of hard-core casserole season made worse by crazy double digit lows. Everyone wants easy comfort food. What is more comforting than a tuna casserole? Traditionally, tuna casserole was a bunch of cans and pasta all thrown together and then popped into the oven or crock pot. Just say no to cream of mushroom soup in any casserole. Chem city and this is just as good.

The other neat thing about this recipe it is super easy IF you are prepared! I make this on a Monday night but prep all the ingredients a couple of days before. I roast the spaghetti squash and saute the veggies-onions-garlic and then just toss it all together and pop it in the oven and walk away. It is as easy as opening cans! You don’t have to add tuna or any other protein, it is good as a veggie meal.

Cheesy (Tuna) Spaghetti Squash Casserole

2 1/2 cups of cooked spaghetti squash (give or take.. dont worry if you dont have enough or too much, it will all work in the end)
1 tbsp FOC (fat of choice)
1 chopped onion
1 clove garlic
* any veggie that is looking sad in your crisper (pepper/beans/broccoli/mushrooms etc)

3/4 cup of cottage cheese, sour cream, ricotta or yogurt (my fav is cottage cheese!)
1 large egg, lightly beaten
1 tsp salt
1 tsp pepper
1 tsp thyme
2 cans drained tuna, or any leftover protein from another night OR just keep it veggie
1 cup sharp cheddar (or any cheese you have in your fridge)
1/4 cup Parmesan cheese, grated

1/4 cup Parmesan cheese, grated (for topping)
Chopped bacon bits for topping (optional)

Slice spaghetti squash lengthwise, scope out the seeds, and pop into a 400 degree oven until the top of the squash yields when you press on it. Put it aside until cool, scrap out the guts and pop it into the fridge.
As the squash is roasting, heat some oil and saute onions, then add garlic and any veggie you want to add to this. Pop the sauted veggies in with the spaghetti squash and store until you are ready to make

Casserole time!
In one large bowl, add veggies and spaghetti squash, throw in sour cream/cottage cheese, spices, cheese and beaten egg and mix it around until everything is a gooey mess. If it feels dry, add a bit more of your cottage cheese/sour cream/yogurt.

Prep a 9 x 13 casserole pan with cooking spray, and scrap the mixture into the dish, sprinkle the top with another 1/4 cup of Parmesan and if you are feeling saucy, some bacon and pop it into a 400 degree oven for 40 minutes until the top browns.

This makes 6 huge squares but alter if the serving size is too large for you. Nuts are based on 2 cans of tuna added and cottage cheese. I love this cold the next day for lunch.
Calories 201, Fat 9g, carbs 6g (Net 5g), Protein 23g, Sugars 2g




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: