With just basic supplies in your pantry you can create a kid-pleasing, nutritious vegetable bake with tuna and potatoes. Putting this dish together is a snap, and the bake is ready to serve after less than 30 minutes of baking time. Using vegetables and seasonings that you have on hand, the dish is versatile and easy to tailor to your preferences.
Tuna
To keep calories and fat in check, use tuna canned in spring water. Although draining oil-packed tuna removes some of the fat content in canned tuna, it still contains more fat than tuna packed in water. If you are cooking on a budget, select "chunk," "grated," or "flaked" tuna, which are less expensive and generally contain smaller tuna pieces. More expensive "fancy" or "solid," tunas, which contain larger chunks more suitable for presentation when served in a salad, aren't necessary in casseroles or bakes.
Potatoes
Although potatoes are often thought to be a high-calorie food, a medium-sized potato contains only about 100 calories. The extra calories mount up when the potato is fried, or butter, sour cream and other calorie-rich extras are added. Potatoes contain generous amounts of fiber and are nutrient rich, containing potassium, vitamin C and antioxidants. Traditional russet potatoes are fine for your vegetable bake, but you can also use red or Yukon gold potatoes. Select potatoes that are firm and free of cracks or sprouts.
Vegetables
Use one type of vegetable for your bake, or combine two or more to provide extra nutrition and flavor. Frozen peas pair well with tuna, but you can also add fresh or frozen broccoli or cauliflower, a bag of mixed, frozen vegetables, fresh or canned green beans, mushrooms or carrots. A chopped, sauteed onion and a minced garlic clove adds spice and flavor. Tomatoes, which are rich in lycopene, can be added as well.
Milk and Cheese
Add milk to your vegetable bake to provide a creamy consistency and to prevent the dish from becoming too dry. For a lower-fat vegetable bake, use low-fat or skim milk. Cheese is optional, but low-fat cream cheese adds creaminess, flavor and protein without adding high amounts of fat. Alternatively, use skim-milk mozzarella or reduced fat cheddar cheese to lower total fat and calorie counts.
Add-Ins
A dash of sea salt and a small amount of freshly-cracked pepper may be enough seasoning for your vegetable bake, but for a spicier, more flavorful dish, mix in a bit of mustard or Worcestershire sauce. Chopped, fresh parsley also adds color and nutrition - parsley is an excellent source of potassium, folic acid and vitamins A and B. For a bit of spice, add cayenne pepper or red pepper flakes.
Putting it Together
Combine the ingredients in a large soup pan, then heat them over a medium-high burner. When the ingredients are blended and hot, spread them in a pan coated with nonstick cooking spray. Alternatively, coat the pan lightly with olive oil or vegetable oil. Place the vegetable bake in an oven preheated to 350 degrees Fahrenheit. Bake for about 25 minutes, or until the dish is bubbly and the top is golden brown.
References
- Healthy Food Guide: Tuna Potato Bake
- University of Maine Cooperative Extension, Recipe Ideas for Thrifty Families:Tuna Potato Scallop
- Colorado State University Extension; Nutrition Column - Potatoes - Choose White, Red, Orange or Blue; Pat Kendall; September 2005
- North Carolina State University Extension; Canned Tuna -- Good Food or a Deadly Source of Mercury?; Carolyn Dunn, et al; May 2011
- Aggie Horticulture: Producing, Preparing and Processing Parsley and Cilantro for Health
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