Captain's Casserole Recipe
Servings: 1
Ingredients
- 1 1/3 c. Cooked rice
- 1/2 tsp Oregano
- 1 dsh Pepper
- 1 can (8 ounce) tomato sauce
- 1 Tbsp. Chopped onion, (or possibly 1/8 c. minced onion)
- 1 lrg (or possibly 2 small) can of tuna
- 1 can Cream mushroom or possibly celery soup
- 1/2 c. Lowfat milk
- 2/3 c. Grated cheddar cheese
Directions
- Combine rice, oregano and pepper in bottom of 1 1/2 qt microwaveable bowl. Stir in tomato sauce. Layer onion and tuna over rice. Heat soup, lowfat milk and cheese till cheese melts. Pour over tuna. Heat in microwave on high for 5 to 6 min.
- NOTE: I have made it in the oven, also. To do this, just mix the soup, lowfat milk, and cheese, pour it over the tuna and rice, and bake at 350 for 25 to 30 min.
Adding to Planner
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 978g | |
| Calories 1001 | |
| Calories from Fat 433 | 43% |
| Total Fat 49.29g | 62% |
| Saturated Fat 23.77g | 95% |
| Trans Fat 0.0g | |
| Cholesterol 99mg | 33% |
| Sodium 3841mg | 160% |
| Potassium 1365mg | 39% |
| Total Carbs 101.33g | 27% |
| Dietary Fiber 4.9g | 16% |
| Sugars 22.15g | 15% |
| Protein 39.97g | 64% |
