Whether you're a stay-at-home parent or a busy business professional, tuna casserole is a single-dish meal that is an easy dinner-time crowd-pleaser for the entire family. Although one of the main components of this dish is carbohydrate-rich pasta, the low carb variation cuts back on carbs without sacrificing taste.
About Casseroles
Casseroles have long been a staple in kitchens around the world. In early times, earthenware dishes were placed over or near a low fire all day to slowly cook the contents and to bring out the best of the combination of flavors. Casseroles usually include a combination of meat, vegetables and stock surrounded by or combined with rice, pasta or some type of potato.
Low Carb Variations
The primary source of carbohydrates in any tuna casserole is in the pasta. Choosing a low carb pasta will significantly reduce the number of carbohydrates per serving. Once only available in specialty stores, low carb pasta is now readily available to the general public in most grocery stores. Not all low carb pastas are created equal. When shopping for pasta, be sure to read labels to find out exactly how many carbohydrates they have per serving. Soy based noodles, such as Shirataki Miracle Noodles, are made of soluble plant fiber contain zero calories and zero carbs. This particular variety comes in fettuccini, angel hair and rice noodle styles. Options may vary by supermarket and location. If no low carb pasta is available in your area, you can search online supermarkets for a greater variety.
Sample Recipe
To try low carb tuna casserole for yourself, cook two packets of low carb pasta one to two minutes less than the suggested cooking time on the package. Then, drain it and set aside. Melt two tablespoons of butter in a saucepan and add 1/3 of a cup of chopped onions and 1 cup of chopped celery and cook over a medium heat, stirring frequently until tender. Stir in one can of condensed cream of mushroom soup and 3/4 of a cup of heavy cream. Once combined, stir in the cooked pasta, one can of tuna in water and 3 tbsp. of Parmesan cheese. Finally, transfer the mixture to a casserole dish and bake it at 375 degrees for 25 minutes or until heated through. This recipe yields four servings, each containing about 14.5 g of carbs and 435 calories.
Low Carb Lifestyle
Cultivating a low carb lifestyle involves eating a diet high in protein while limiting the number of carbohydrates consumed from rice, grains, bread, fruit and starchy vegetables. Researchers from The Mayo Clinic note that advocates of the low carb lifestyle believe that a reduction in carbs results in a decrease in insulin levels, causing your body to burn stored fat for energy. Taking classic dishes like tuna casserole and adapting them to fit a low carb lifestyle can allow you to continue to eat the foods you love while staying on track to attain your weight loss goals. As with beginning any new diet regimen, you should consult your physician first.
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