Rhiannon’s Casserole

May 30, 2023May 30, 20230 2
A Healthy and Flavorful Rhiannon's Casserole Recipe
in Casserole

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 onion , chopped
1 garlic clove , crushed
1/2 teaspoon chili , crushed
1 small carrot , thinly sliced
1/2 medium zucchini , thinly sliced
4 -5 small broccoli florets
1/2 red capsicum , finely chopped
100 g frozen spinach , defrosted
6 -8 mushrooms , quartered
1 can crushed tomatoes
1 can tuna with tomato and onion
herbs
balsamic vinegar

Nutrision Information

Servings Per Recipe
4-6
Calories
223
Sugar
7g
Fat
5g
Rhiannon's Casserole is a colorful and delicious dish that is perfect for the health-conscious. This casserole is packed with veggies, protein, and other healthy ingredients. It is a great way to introduce little ones to a variety of foods that they might not normally try. It can be enjoyed with a side salad, whole grain bread, or even on its own. Rhiannon's Casserole is a hearty and satisfying dish that is perfect for lunch or dinner any day of the week.

Instructions

1.Preheat oven to 180°C.
2.In a large skillet over medium heat, sauté the onion and garlic in a little oil until the onion is translucent.
3.Add the chili, carrot, zucchini, broccoli, and capsicum; sauté for another 5 minutes.
4.Add the spinach and mushrooms to the pan and continue cooking for another 2 minutes.
5.Add the crushed tomatoes, tuna, and herbs to the pan, stirring gently to combine all ingredients.
6.Add balsamic vinegar to taste. Remove from the heat.
7.Transfer the mixture to a baking dish and bake for 20-25 minutes.
8.Serve hot and enjoy!

PROS

Rhiannon’s Casserole is a delicious and healthy meal that is perfect for any occasion.
Packed with vegetables and protein, it is a great way to increase nutrient intake.

It is easy to prepare and can be reheated for leftovers.

CONS

The preparation time may be slightly longer than other recipes.
It may also require more time to cook based on individual stoves and ovens.
Casseroles can sometimes be too heavy for some people’s taste.

HEALTH & BENEFITS

This casserole recipe is a great way to get a variety of important nutrients in one meal. It contains a good amount of protein, fiber, vitamins and minerals due to the combination of veggies and tuna.
Spinach has anti-inflammatory properties, while broccoli is a great source of vitamin C and antioxidants. The tomatoes provide lycopene, a carotenoid that has been shown to lower the risk of certain types of cancer.

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