Baked Tuna and Cauliflower Mac and Cheese – An Easy and Healthy Canned Tuna Recipe

This recipe is a healthy twist on the classic comfort food, Mac and Cheese. It replaces traditional pasta with nutritious cauliflower and adds protein-rich canned tuna. The dish is baked to perfection, offering the comfort of the original with added nutritional benefits.

Ingredient List:

• 1 large head of cauliflower, cut into small florets

• 2 cans of tuna in water, drained and flaked

• 2 cups of shredded cheddar cheese

• 2 cups of milk

• 2 tablespoons of unsalted butter

• 2 tablespoons of flour

• 1/2 cup of panko breadcrumbs

• 1/2 teaspoon of paprika

• 1/2 teaspoon of mustard powder

• Salt and pepper to taste

• Fresh parsley for garnish

Preparation Steps:

1. Preheat your oven to 375°F (190°C).

2. Cook the cauliflower florets in boiling salted water for about 5 minutes, until they are just beginning to soften. Drain well and set aside.

3. In a large saucepan, melt the butter over medium heat. Add the flour, paprika, and mustard powder, stirring continuously for about 2 minutes to cook out the raw flour taste.

4. Gradually whisk in the milk until smooth and continue to cook, stirring constantly, until the sauce has thickened. Remove from heat.

5. Stir in 1.5 cups of the shredded cheese until melted and smooth, then add the flaked tuna and cooked cauliflower. Season with salt and pepper to taste.

6. Transfer the mixture to a baking dish. Sprinkle the remaining cheese and panko breadcrumbs evenly over the top.

7. Bake in the preheated oven for about 20-25 minutes, or until the top is golden and crispy.

8. Garnish with fresh parsley and serve hot.

Drink Pairing: A light and crisp Chardonnay pairs well with the creaminess of this dish. For a non-alcoholic option, a refreshing lemon and mint iced tea would work nicely.

Chef's Tips:

• For an extra burst of flavor, you could add some finely chopped onion or minced garlic to the sauce.

• Feel free to substitute the cheddar cheese with your favorite type of cheese. A mix of different cheeses could add an interesting depth of flavor.

• You could add other vegetables such as peas or bell peppers to the dish for added nutrition and color.

Cooking Time & Servings: Preparation time: 20 minutes Cooking time: 25-30 minutes Servings: 4

Nutritional Information (per serving): Calories: 410 kcal Total Carbs: 18g Sodium: 400mg Fiber: 4g Fat: 24g Protein: 32g