Tuna Broccoli casserole:

1 C chopped celery
1/4 C chopped onion
2 tablespoons olive oil
2 tablespoons buttery spray
1/4 C flour
1/2 tsp dry mustard
1/4 tsp pepper
2 C non-fat milk
2 cans (6 oz.) chunk light tuna (drained)
1 C non-fat shredded cheddar
1/4 C red pepper or pimentos
1 package (16 oz.) frozen broccoli

Preparation:

Cook broccoli according to directions on package and drain.
For sauce, in a medium saucepan cook celery and onino in the olive oil
and buttery spray until tender. Stir in flour dry mustard, and pepper.
Add milk all at once; cook until slightly thickened. Combine sauce,
tuna, cheese, red pepper/pimento, and broccoli in a 1 1/2 qt casserole
pan. Bake uncovered in a 375 degree oven for 20-25 minutes or until
bubbly.

In article .com>,
wrote:

> Tuna Broccoli casserole:
>
> 1 C chopped celery
> 1/4 C chopped onion
> 2 tablespoons olive oil
> 2 tablespoons buttery spray
> 1/4 C flour
> 1/2 tsp dry mustard
> 1/4 tsp pepper
> 2 C non-fat milk
> 2 cans (6 oz.) chunk light tuna (drained)
> 1 C non-fat shredded cheddar
> 1/4 C red pepper or pimentos
> 1 package (16 oz.) frozen broccoli
>
> Preparation:
>
> Cook broccoli according to directions on package and drain.
> For sauce, in a medium saucepan cook celery and onino in the olive oil
> and buttery spray until tender. Stir in flour dry mustard, and pepper.
> Add milk all at once; cook until slightly thickened. Combine sauce,
> tuna, cheese, red pepper/pimento, and broccoli in a 1 1/2 qt casserole
> pan. Bake uncovered in a 375 degree oven for 20-25 minutes or until
> bubbly.

Hey, sounds good! I always make my own substitutions, though, including
using full fat instead of low- or non-, and fresh vegies instead of
frozen (although I must confess I am a recent convert to frozen sliced
red/yellow/green peppers). I might go for heavy cream and water instead
of non-fat milk, too, to reduce the carbs a bit more.

Have you run either of these recipes through a program that calculates
the nutritional profile?

Thanks for posting these. :-)

Priscilla

This sounds good. I don't eat seafood so I'll probably use some
chicken, but this is something I could make for other people and they
would not go into the "I don't see how you live on your diet" talk.
Thanks,

Susan Adair

No, I haven't run the nutritional profile. I wondered about the low or
no-fat items as I know they have more carbs. Right now, I can tolerate
them, but know that may not always be so.

This recipe would no doubt be terrific with fresh veggies. We use a
lot of fresh veggies, some frozen, and limited canned. (I prefer the
taste of canned green beans over frozen ones when I can't get fresh.)

Michelle

>This sounds good. I don't eat seafood so I'll probably use some
>chicken, but this is something I could make for other people and they
>would not go into the "I don't see how you live on your diet" talk.

LOL!

Chicken sounds like a great substitute.

Michelle

wrote:
> No, I haven't run the nutritional profile. I wondered about the low or
> no-fat items as I know they have more carbs. Right now, I can tolerate
> them, but know that may not always be so.
>
> This recipe would no doubt be terrific with fresh veggies. We use a
> lot of fresh veggies, some frozen, and limited canned. (I prefer the
> taste of canned green beans over frozen ones when I can't get fresh.)
>
> Michelle
>

For 4 servings, using MasterCook

325 Calories
14.4 g fat, 2.1g saturated
20.8g carbs
4.5g fiber
28.6g protein

assuming the butter-flavoured spray has the same nutritional profile as
regular.

Vicki

I am so sorry for the inconvenience, but could someone re-post the tuna
broccoli casserole recipe. I have tried and tried to find it in my newgroup
messages but have been unable to.

Donna
New Type 2
"Vicki Beausoleil" > wrote in message
.. .
> wrote:
>> No, I haven't run the nutritional profile. I wondered about the low or
>> no-fat items as I know they have more carbs. Right now, I can tolerate
>> them, but know that may not always be so.
>>
>> This recipe would no doubt be terrific with fresh veggies. We use a
>> lot of fresh veggies, some frozen, and limited canned. (I prefer the
>> taste of canned green beans over frozen ones when I can't get fresh.)
>>
>> Michelle
>>
>
> For 4 servings, using MasterCook
> 325 Calories
> 14.4 g fat, 2.1g saturated
> 20.8g carbs
> 4.5g fiber
> 28.6g protein
>
> assuming the butter-flavoured spray has the same nutritional profile as
> regular.
>
> Vicki

Gill, thanks so much! and that was fast service :-)

Donna
"Gill Murray" > wrote in message
news:NT1Jf.37596$Eq.37234@trnddc02...
> Here you go!!
>
> Tuna Broccoli casserole:
>
> 1 C chopped celery
> 1/4 C chopped onion
> 2 tablespoons olive oil
> 2 tablespoons buttery spray
> 1/4 C flour
> 1/2 tsp dry mustard
> 1/4 tsp pepper
> 2 C non-fat milk
> 2 cans (6 oz.) chunk light tuna (drained)
> 1 C non-fat shredded cheddar
> 1/4 C red pepper or pimentos
> 1 package (16 oz.) frozen broccoli
>
> Preparation:
>
> Cook broccoli according to directions on package and drain.
> For sauce, in a medium saucepan cook celery and onion in the olive oil
> and buttery spray until tender. Stir in flour dry mustard, and pepper.
> Add milk all at once; cook until slightly thickened. Combine sauce,
> tuna, cheese, red pepper/pimento, and broccoli in a 1 1/2 qt casserole
> pan. Bake uncovered in a 375 degree oven for 20-25 minutes or until
> bubbly.
>
> Gillian
> Florida
>
> Donna in Texas wrote:
>> I am so sorry for the inconvenience, but could someone re-post the tuna
>> broccoli casserole recipe. I have tried and tried to find it in my
>> newgroup messages but have been unable to.
>>
>> Donna
>> New Type 2
>> "Vicki Beausoleil" > wrote in message
>> .. .
>>
wrote:
>>>
>>>>No, I haven't run the nutritional profile. I wondered about the low or
>>>>no-fat items as I know they have more carbs. Right now, I can tolerate
>>>>them, but know that may not always be so.
>>>>
>>>>This recipe would no doubt be terrific with fresh veggies. We use a
>>>>lot of fresh veggies, some frozen, and limited canned. (I prefer the
>>>>taste of canned green beans over frozen ones when I can't get fresh.)
>>>>
>>>>Michelle
>>>>
>>>
>>>For 4 servings, using MasterCook
>>>325 Calories
>>>14.4 g fat, 2.1g saturated
>>>20.8g carbs
>>>4.5g fiber
>>>28.6g protein
>>>
>>>assuming the butter-flavoured spray has the same nutritional profile as
>>>regular.
>>>
>>>Vicki
>>
>>