Quick, Easy, Cheesy Tuna Casserole

Tuna casserole is a classic, comforting casserole dish that works perfectly as a mid-week meal for your family or as a potluck meal for large groups.

This recipe combines the familiar goodness of the classic casserole with a few small additions that kick up the flavor! 

While not the healthiest meal out there, the tuna is packed with Omega-3 fatty acids, which are good for heart health and brain development. I don't generally cook with "cream of anything" soup, but using reduced sodium options and partaking in the gooey goodness in moderation are the keys to enjoying comfort foods the smart way. 

This is the perfect meal for families on-the-go. It is fast, cheap, and easy! The ingredients for this meal can be purchased for less than $25, and if your family is like my family of 5, you can enjoy the leftover casserole on the following day, or even freeze it for later. 

Tip: When cooking with a glass dish, never use a cold metal spoon or serving utensil! If the cold metal touches the hot glass, it can explode!  

Trick: Use packaged tuna instead of cans for quicker and cleaner preparation!

Quick, Easy, Cheesy Tuna Casserole

Prep Time: 15 Minutes   |   Cook Time: 40 Minutes   |   Total Time: 55 Minutes

Serves Everyone! (Party Size)

Ingredients: 

• 12 oz package Wide Egg Noodles
• 2-10.5 oz cans Condensed Cream of Mushroom Soup (Low Sodium)
• 1 cup Frozen Green Peas, defrosted
• 1 small Yellow Onion, chopped thin
• 6 oz jar Sliced Mushrooms
• 3-6 oz cans Tuna, drained
• 3 cups Shredded Cheddar Cheese (1/2 set aside)
• 4 tbsp Butter (salted or unsalted)
• 1 cup Garlic & Herb Bread Crumbs
• 1/2 tbsp Garlic Powder 
• 1/2 tbsp Onion Powder 
• 1 tbsp Black Pepper 

Directions: 

1. Preheat oven to 350°F.

2. In a large pot, heat 8 cups of water to a boil. When boiling, add egg noodles and cook until al dente as instructed. 

3. In a large mixing bowl, combine drained tuna, peas, onion, garlic powder, onion powder, and black pepper. Stir. Add cooked noodles, 1 1/2 cups of cheddar cheese and cream of mushroom soup. Stir. 

3. Pour noodle mixture into a 9x13 dish. Sprinkle remaining cheese over the top. 

4. Melt butter. Add bread crumbs to melted butter and stir until all of the bread crumbs are moist. Sprinkle breadcrumbs evenly across the top of the casserole.

5. Bake 30-40 minutes, or until bread crumbs are golden brown and cheese is bubbly. Remove from oven. Serve while hot.

Pan-Fried Fish with Veggies

**The following recipe was shared by Family Health & Harmony Guest Contributor, Sue Nivens** 

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Here's a little about little ol' me!

I love long walks on the beach, and I drink a lot of coffee! LOL 

Growing up, I was very blessed to have both parents and grandparents (on my mother's side) who cooked and farmed their own veggies. I have been blessed to know the difference between fresh veggies picked straight from the garden and purchased produce from a grocery store. I prefer fresh veggies, but life often calls for the convenience of bringing them home from the store.

Growing up, I was not into cooking at all. Why?! I had breakfast, lunch and dinner prepared for me FRESH everyday! My parents, yes mom and pop including grandparents (when they were alive) would always cook breakfast for my four siblings and me. We always had elaborate meals no matter what time of day. Cereal was strictly for dessert. It may sound weird, but I loved it! Fruity Pebbles and Fruit Loops were my favorites.

I have always been a very picky eater, which is how I got into cooking. I am the girl that orders a good burger with NO sauce, no salt on my fries and extra ice in my HI-C. While I do like sauce on my burger, I just like to put it on myself and I hate a messy runny burger; the bun should never be drenched, thank you very much!  

I wasn't taught to cook with tablespoons or measuring cups. My cooking is based on "eyeballing," and tasting my food. I believe that food is a beautiful form of art! I love to be creative and make my dishes that look like you've just ordered them from a five-star restaurant. Don't get me wrong, food that isn't the most aesthetically pleasing sometimes ends up being the BEST thing EVER! I like to create and spin-off dishes that my husband and son love! I'm all about re-creating.

Here's the kicker: I hardly ever eat my own dishes. I taste as I cook and I'm normally full by the time plating is complete. My family is my passion and food is theirs. That is why I do what I do!  

The meal that I have selected to share with you is a traditional meal in my Thai and Laotian culture. It is called "Pan-Fried Fish with Veggies," or "Taht Bah."

Bon Appetite! 

Pan-Fried Fish with Veggies
"Taht Bah"

Prep Time: 20 Minutes   |   Cook Time: 60 Minutes   |   Total Time: 80 Minutes

Serves 4

Ingredients:

• Rice, prepared
• 5 pieces Fresh or Frozen Tilapia*
• 4 stems Green Onions
• 1 carton Cherry Tomatoes
• 1 Roma or House Tomato (sliced in long pieces)
• 1/2 to 1 Bulb of Garlic (to your preference, I love me some garlic!)
• 1/2 Red Onion
• 2-3 tbsp Olive Oil
• Seasonings (just a sprinkle of each and keep tasting and adding as you go): 
• Garlic Salt
• Fresh Coarse Black Pepper
• Cayenne Pepper
• Parsley
• Optional: Oyster Sauce, Sriracha & Fish Sauce. 

• I grew up eating this dish with all three sauces. If you decide to use Oyster Sauce and Fish Sauce, use about 1/2 tablespoon of Oyster Sauce and 1 tablespoon of Fish Sauce. I buy brands that are made in Thailand. If you do not like Oyster or Fish Sauce, you can use soy sauce, but NOT Kikoman)

*Tilapia can be substituted for any white fish that is firm, like Catfish. Fresh or frozen fish can be used; I prefer fresh.

Directions: 

1. Pat dry the fish, set aside. 

2. In a wok style pan or non-stick skillet, drizzle olive oil and heat on HIGH. 

3. When pan is hot, drop each filet of fish and let it sit on high for about 3 minutes. It's okay if the fish is overlapping. 

4. Season fish with the dry seasonings. I eyeball everything, so if I had to estimate, about 2 sprinkles of each. Be careful! Fish should never be over seasoned-especially over salted.

5. Now the fun begins! Let's building the pyramid. Start stacking the veggies you have chopped, sliced and diced. The order of the stacking is important in my opinion.
-Red onions
-Tomatoes
-Green onions
-Garlic

6. Cover and change the burner to low for  20 minutes. 

7. After 20 minutes, tear down that beautiful pyramid and move the veggies to the side of the pan with the fish peeking through in the middle. If you prefer that your veggies are soft, you can cook them a little longer. When they are soft, the whole dish almost turns into a thick sauce to pour over the rice. DO NOT MOVE THE FISH. Let it stay at the bottom while all of these wonderful flavors marry and become one! 

This is the perfect time to taste your dish. The flavor is becoming a combination of the seasonings and the natural sweating (ha-ok) from the veggies. 

8. Cover. Check occasionally to see how the veggies are cooking down.

9. After the 20 minutes, turn the burner to medium. Cook   covered for another 10 minutes.

10. After 10 minutes, turn off the burner-keep it covered. 

11. Let sit for 10 more minutes, then serve over your preferred rice.  

Herbed Basmati & Quinoa

Brown basmati rice and quinoa are a match made in culinary heaven!

I used to make this recipe using regular brown rice, but after learning that brown rice has higher levels of inorganic arsenic, I try to avoid it. Learn more about brown rice's hidden danger here.

Long-term exposure to inorganic arsenic is associated with an increased risk for various health problems. Basmati rice is a safe alternative. It is an aromatic, long-grain rice with a nutlike fragrance and delicate flavor. It is a safer option for your family because it contains the least arsenic. 

Quinoa is one of my favorite foods! It's gluten-free, and is high in iron, Vitamin B (including Riboflavin), magnesium, manganese, calcium, Vitamin E, phosphorus, potassium and fiber. It is considered a complete protein because it contains nine essential amino acids. When I eliminated meat from my diet, I did a lot of research regarding alternative protein sources, and quinoa takes the cake. 

This grain blend is a nice, filling side dish. It will leave you feeling full without making you feel heavy. 

Tips: Add roasted veggies to this blend for a complete meal.

Tricks: Always rinse quinoa in a small strainer before cooking with it!  Rinsing quinoa removes the natural coating, saponin, which has a bitter taste. 

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Herbed Basmati & Quinoa

Prep Time: 5 Minutes   |   Cook Time: 30 Minutes   |   Total Time: 35 Minutes

Serves 6

Ingredients: 

• 1 1/2 cup Red Quinoa, Rinsed
• 1 1/2 cup Brown Basmati Rice
• 2 cups Vegetable Broth
• 2 cups Water
• 1 tbsp Extra Virgin Olive Oil
• 1 tsp Dried Rosemary
• 1 tsp Garlic Powder 
• 1 tsp Onion Powder 
• Sea Salt & Pepper (to taste)

Directions: 

1. In medium saucepan, combine quinoa, rice, broth, water and olive oil. Cook over medium-high heat; bring to a medium boil. 

2. Add rosemary, garlic powder, onion powder, salt and pepper. Stir lightly. Reduce heat and simmer uncovered for 25 minutes or until all liquid is absorbed. 

3. Remove from heat and cover for 5 minutes. Fluff with fork before serving. 

Crowd Pleasing Kale

If you've been wondering why kale is trending lately, it's because the leafy green veggie is a packed with many of the nutrients your body needs!  Kale is low in calories, high in fiber, and has zero fat. It is also filled with iron, Vitamin K, Vitamin A, Vitamin C, and calcium. Its omega-3 fatty acids serve as an anti-inflammatory, and it contains antioxidants. 

Eating kale regularly can help protect against cancer, arthritis, asthma, autoimmune disorders, digestive problems, Alzheimer's disease, high cholesterol, and osteoporosis. It can increase joint flexibility, jump-start your metabolism, and promote proper liver function. 

Moderation is key, but kale's incredible health benefits make it one of our favorites. You'll find a number of yummy kale recipes on this site, but this recipe is a favorite in my house. It is quick and easy, and I never hear complaints from my children. 

Tips: For added protein, add 1/2 cup of pine nuts before serving. 

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Crowd Pleasing Kale

Prep Time: 5 Minutes   |   Cook Time: 12 Minutes   |   Total Time: 17 Minutes

Serves 6

Ingredients: 

• 1 bag 16 oz Kale Greens (washed)
• 3 tbsp Extra Virgin Olive Oil (more as needed)
• 1 cup Yellow Onion, Chopped
• 3/4 cup Vegetable Broth
• 2 Cloves Garlic, Minced or Sliced Thin 
• 1 tsp Red Pepper Flakes
• Sea Salt & Pepper (to taste)

Directions: 

1. Warm olive oil and garlic over medium heat in a large skillet or deep pot. Be careful not to burn garlic! 

2. Add half bag of kale to the pot, stir from the bottom to coat as much of the kale with oil as possible. The pot will be very full, but the kale will quickly cook down. Cover, and cook for 2-3 minutes, until there is room to add the second half of the bag. 

3. Add vegetable broth, and stir to coat kale. Cover and cook for 8 minutes, stirring occasionally to prevent burning. 

4. Uncover. Add red pepper flakes, sea salt, and pepper. Remove from heat and serve while warm. 

Sweet Roasted Acorn Squash

This delicious acorn squash recipe is a perfect accompaniment to an Autumn meal. My mother and children fell in love with the rich, velvety texture and likened the taste to pumpkin pie!

You may want to consider adding another acorn squash, or doubling the recipe...my 4-year old begged for more!

This squash is best paired with a savory harvest dish. 

Trick: When cutting your acorn squash, use a sharp knife and a stable surface. Cut around the perimeter of the squash, avoiding the stem. Gently pull the squash open from the bottom, and the stem will separate on it's own. Cutting through the stem can be difficult and dangerous! 

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Sweet Roasted Acorn Squash

Prep Time: 10 Minutes   |   Cook Time: 70 Minutes   |   Total Time: 80 Minutes

Serves 4

Ingredients: 

• 2 Whole Acorn Squash 
• 8 tbsp Butter (salted, softened)
• 3/4 cup Dark Brown Sugar 
• 1/4 cup Maple Syrup
• 2 tbsp Cinnamon 
• 1 tbsp Nutmeg
• Sea Salt (to taste) 
• Cracked Black Pepper (to taste)

Directions: 

1. Preheat oven to 400°F.  Place a sheet of aluminum foil on the bottom of a baking dish or flat baking sheet to catch spills. 

2. In a small mixing bowl, combine butter, brown sugar, maple syrup, cinnamon, nutmeg, salt, and pepper. The mixture will resemble a thick paste. 

3. Place acorn squash halves on the baking sheet, cut side up. Generously coat the inside of squash with brown sugar mix; including the cut edges. 

4. Bake for 70 minutes or until flesh of squash is soft. 

5. Remove and let sit for 5 minutes. Drain excess liquid, and serve while warm. 

Vegetarian Enchilada Casserole

The word "Vegetarian" should be removed from this recipe, simply because it might scare away some of you meat-lovers, who cringe at the mention of a meat-free meal. This dish deserves the attention of carnivores and herbivores alike! It's that good...

Mexican food is one of my favorites. (You'll learn that I have a lot of favorites). There is nothing like a big dish of enchiladas fresh out of the oven. 

My meat-free journey has led to the discovery of some amazing recipes, and this is one of them. I don't often try to come up with alternatives to meat. I find that preparing veggies without trying to compare them to their fleshy adversaries is far more enjoyable, and this method keeps me from missing meat. My daughter worked alongside me in the kitchen, and together we created a feast that will bring even a steak-lover to his knees!

This meal combines a tasty blend of vegetables with the distinctive traditional enchilada flavor, topped off with gooey, yummy, cheese.  

Tips: Serve with homemade Mexican Rice (recipe forthcoming). I love using the disposable aluminum dishes for meals like this. If you buy the lasagna size instead of using a standard 9x13 baking dish, you will have enough to add another layer!

Tricks: I used canned sauce for this recipe, but if you're feeling especially motivated, find a homemade enchilada sauce recipe. Eventually I will update this recipe with a homemade enchilada sauce recipe that will knock your socks off!

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Vegetarian Enchilada Casserole

Prep Time: 30 Minutes   |   Cook Time: 1 Hour   |   Total Time: 1 Hour & 30 Minutes

Serves EVERYBODY! 

Ingredients: 

• 1-16 oz package Yellow Corn Tortillas*
• 2-15 oz cans Black Beans, Drained
• 1-10 oz can Enchilada Sauce - Mild Heat
• 1-10 oz can Enchilada Sauce - Medium Heat
• 6 cups Mexican Cheese Blend (Monterey Jack, Cheddar, Queso Quesadilla & Asadero)
• 2 cups Yellow Onion, Chopped
• 1-10 oz can Refried Black Beans
• 1 1/2 cups Frozen Whole Kernel Corn
• 1 Medium Red Bell Pepper, Finely Chopped
• 1 cup Chunky Salsa - Medium Heat
• 2 tbsp Extra Virgin Olive Oil 
• 1 tbsp Cumin
• 1/2 tbsp Chili Powder
• 1/2 tbsp Dried Oregano
• 1/4 cup Cilantro, Coarsely Chopped
• 1/2 tbsp Garlic Powder
• 1 tbsp Adobo (Goya brand, with pepper)
• Sea Salt (to taste)

*When preparing tortillas: 

       6 tortillas should be cut into quarters, these will be used for the corners of the pan. 

       9 tortillas should be cut in half, these will be used for the edges of the pan. 

       8 tortillas should remain whole, these will be used to fill in the center of the pan. 

Recommended Toppings: 

• Avocado
• Lettuce
• Tomato
• Sour Cream 
• Black Olives

Directions: 

1. Preheat oven to 375 °. 

2. In a large skillet, heat olive oil over medium-high heat. Once warm, add onions and red bell peppers. Cook for 3 minutes, stirring frequently, until onions and peppers are slightly soft. Add cumin, chili powder, and oregano. Stir. 

3. Add black beans, corn, and cilantro. Stir. Cook for 5 minutes. Add garlic powder and Adobo. Stir. Add salsa and sea salt. Reduce heat and cook for 3 more minutes while stirring occasionally. Remove from heat.

4. Lightly coat the bottom of a 9x13 (or lasagna size disposable) baking dish with enchilada sauce. You can alternate using mild and medium heat. Prepare your first layer of tortillas as shown: 

5. Layer your casserole as follows: 

1. Refried Black Beans 
2. Cheese 
3. Bean/Veggie Mix
4. Tortillas
5. Enchilada Sauce
6. Bean/Veggie Mix
7. Cheese
8. Tortillas
9. Enchilada Sauce

6. Place dish in oven, and bake for 40 minutes. 

7. Remove from oven and add a final layer of cheese. Return to oven and bake for 15 more minutes, until cheese is bubbly. 

8. Remove from oven. Cool for 10 minutes (or if you're like me, impatient and starving, cut after 4 minutes and disregard the fact that the casserole hasn't set. Don't worry, the layers will run together in  hodgepodge of deliciousness.....no, seriously; let it cool). 

9. Top with recommended ingredients and enjoy!