Brown rice tuna & veggie casserole

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For 4 servings you’ll need:

-12oz can of tuna in water

-6oz plain Greek yogurt (I used 0% fage)

-1/2 cup broth

-1/3 cup brown rice

-Cooking spray

-1/4 cup fat free cheddar cheese

-2 tbspn panko bread crumbs

-1/2 cup shredded carrots

-1/2 cup peas

-1 tbspn chopped onions

-1 tspn garlic powder

-1 tspn cayenne pepper

-pinch of salt & black pepper

 

How to:

-Preheat oven to 350 degrees

-On medium heat saute onions with some cooking spray

-Add tuna, spices, yogurt, broth, vegetables and rice

-Cook until liquid partially reduces

-Place mixture in 4 individual mini baking dishes or in one (I like to divide my food ahead of time for convenience sake)

-top off each casserole with 1/2 tbspn panko breadcrumbs

-top off each casserole with some of the cheese

-Bake for about 20-30 minutes

– Enjoy!!!

 

 

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