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Low-Fat Tuna Wheat Casserole Recipe



Servings: 4


1 cup cracked wheat (burghul)

1 1/2 cups hot water

1 medium onion, chopped

425g canned Greenseas tuna, drained and flaked

1 tbsp lemon juice

1 tbsp chopped parsley

1/2 cup green peas, cooked

ground pepper to taste

2 medium tomatoes, sliced

1 cup tomato juice

1/2 cup grated light cheese


Nutrition Facts


Calories 342

Fat Low

Carbohydrate 30g

Fiber Excellent

Cooking Methods

  1. Place burghul in a lightly greased baking dish then pour over hot water. Leave to soak until all the water has been absorbed.

  2. Top wheat with onion, tuna, lemon juice, parsley and peas. Season with pepper.

  3. Arrange tomato slices over the top, pour over tomato juice then sprinkle evenly with grated cheese.

  4. Bake in a moderately hot oven 190 degrees Celsius for 30 minutes or until cheese is lightly browned and bubbly.

  5. Serve with a tossed salad.

Fun Facts / Cooking Tips

To make this delicious and healthy tuna recipe for diabetics, if you cannot find burghul, you can substitute with cooked brown rice.



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