Tuna Cheesies Bake

This is a modification of an appetizer I’ve been making for years.  My husband and I love the flavor so much baked atop crackers, I thought “Why not try this as a casserole?”  So today’s lunch was born by just adding some cauliflower and red bell pepper to the original recipe (and leaving out the Worcestershire the snack recipe calls for). Mmmm.  Sure came out tasty!  I was forced to make this in 4 individual ramekin-type dishes, as all 3 of my large glass casserole dishes were “in use” in my freezer.    This dish is OK for Atkins Induction and as you can see from the stats below, it is an extremely nutritious meal!

INGREDIENTS: 

14 oz. cauliflower, cut up and boiled or steamed until nearly soft

1   6.4-oz. pouch of tuna

1 c. diced red bell pepper

2 T. unsalted butter

¼ tsp. onion powder

1/3 tsp. Cajun seasoning (or 1/8 tsp. cayenne pepper)

1 c. grated Cheddar cheese

3 oz. American Deluxe cheese, grated

1 tsp. coconut or olive oil to grease baking dish(s)

DIRECTIONS:  Grease dish(s) with coconut or olive oil and set aside.  Steam/boil cauliflower until just tender.  Preheat oven to 350º.  Drain liquid off the cauliflower and slightly mash with a fork, but don’t reduce it to mush.  Place cooked cauliflower into a large mixing bowl.  Saute the bell pepper in the butter in a small skillet over med-high until tender.  Scrape into the bowl.  Add all remaining ingredients and stir well to evenly mix the ingredients.  Spoon into greased dish(s) and bake at 350º for about 20 minutes or until lightly browned on top.  This dish is delicious served with a green salad or would be good with just about any green vegetable.

NUTRITIONAL INFO:  Makes 4 servings of a little over a cup, each containing:

365 calories

27.3 g  fat

10.4 g  carbs, 3.28 g  fiber, 7.12 g NET CARBS

22.6 g  protein

730 mg sodium

600 mg potassium

25% RDA Vitamin A, 34% B6, 117% B12, 124% C, 28% calcium, 12% copper, 17% iron, 14% magnesium, 12% manganese, 39% niacin, 55% phosphorous, 32% riboflavin, 92% selenium, 10% thiamin and 28% zinc.