Tuna-ghetti Casserole

Click to enlarge
Click to enlarge

Since low-carbing has proven to no longer help me lose weight (I have been stalled at 170 for 2 full years until just recently with a marked change in my eating patterns), I’m starting to pull my calories way down to see if that helps.  This recipe, as written, is fairly high in carbs due to the spaghetti squash, but it is quite low in calories, so I will be having it occasionally now.  To pull the carbs down considerably you could substitute julienned zucchini noodles in lieu of the spaghetti squash.  As there are just two of us, I only used half the pouch of tuna for this small dish, but you might want to double the recipe and use the full pouch for a family of four.   This dish would be good with a side of steamed, buttered broccoli or some nice fresh green beans.  This dish is suitable for Induction.


2 c. cooked spaghetti squash threads

3¼ oz. water pack tuna (half a can or pouch)

1 oz. onion, chopped

1 oz. red bell pepper, chopped

½ small jalapeno, seeded and chopped fine

¼ tsp. my Seafood Spice Blend (Emeril’s or Chachere’s spice blend will do)

1/8 tsp. black pepper

Dash sea salt

¼ c. + 2 T.  heavy cream

¼ c. water

DIRECTIONS:  Preheat oven to 350º.  Grease a small casserole lightly.  Cut squash in half, invert in large glass dish with ¼-½” water and microwave on HI for 15 minutes.  Scrape out and discard seeds.  Fork out the threads onto a plate and set aside. You will only need 2 c. of threads for this two-serving recipe.    In a non-stick skillet, saute or sweat down the onion, bell pepper and jalapeno over medium heat until tender.  Add in the spices, cream and water and simmer on low heat for 3-4 minutes.  Toss in squash threads and stir.  Spoon the mixture into the greased casserole pan and bake in a 350º oven for 15-20 minutes.  Serve with your favorite green veggie or green salad.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

138.5 calories

3.15 g  fat

16.4 g  carbs, 3.0 g  fiber, 13.4 g  NET CARBS

12.5 g  protein

351 mg sodium

538 mg potassium

25% RDA Vitamin B6, 52% B12, 60% selenium, 35% c, 48% niacin, 15% phosphorous, 10% zinc

2 thoughts on “Tuna-ghetti Casserole

  1. Kathy Jo Horan

    Your comment about the low carb stall really hit home – I found that I had to lower the protein amount and up the “good” fat amount to get back to the losses I enjoyed during the beginning of going low carb. I am also one of the people that has to keep my carbs really quite low to continue to lose, but with recipes from people like you (thank you very, very much), at least I can eat well!!

    1. Welcome to the site, KathyJo. I’m glad you found what was needed to get your weight loss going again. And I’m glad to be able to provide some interesting recipes to help you stay on track.

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