• Skip to main content
  • Skip to primary sidebar

WellJourn

...because life is amazing.

  • About
  • Inspirations
  • Health & Nutrition
    • Healthy Recipes
    • Fitness & Exercise
    • Tools for Good Health
  • Home Improvement
    • Backyard/Gardening
  • Children
    • Educational Activities
  • Adventure
    • Product Reviews
    • Travel
    • Wellness Challenge

Jacked Tuna Asparagus Bake

February 10, 2012 By Tabitha Paculba 4 Comments

adapted from Incredibly Easy Salmon Asparagus Pie 
Prep time: 25 minutes
Bake time: 30 minutes at 400 F
Total time: 55 minutes

 

Ahhh comfort food.  We all have our favorites.  For me, it is more than just mac and cheese. Feed me enchiladas or a casserole!  Of all the casseroles my mother baked, I distinctly remembered one that had asparagus and was delicious!

After finally finding it on the Betty Crocker website, I laughed. I laughed because it was a no brainer why I loved it so much — it was full of FAT.  It called for croissants as the crust!

Below is my attempt at a similarly easy recipe found while perusing their website.  I used tuna because my husband does not like salmon.  We ate it right up!

I also cut back on the eggs and cheese. The result: less fat and fewer calories to help keep us on a healthier track.  Feel free to use chicken, canned salmon or all veggies for a quick and easy dinner.

******************************************************

  • 1 – 5 oz. can of chunk tuna in water, drained and flaked
  • 8 asparagus medium spears (about 1/2 lb.), sliced into 1 inch or less pieces
  • 1 cup of slice mushrooms (about 8 oz), baby bella
  • 1/3 cup red onion, sliced
  • 1/2 tsp pepper
  • 1/2 tsp basil
  • 1/2 cup Bisquick Gluten Free Baking Mix
  • 1 cup fat free milk
  • 1 egg + 1 egg white
  • 2 slices or 2 oz of pepper jack cheese

 

Heat oven to 400ºF.

Lightly grease or spray an oven safe pan.

In a bowl, toss tuna, asparagus, mushrooms and onions together.  Spread mixture evenly on bottom of pan.  In a small bowl, blend together milk, pepper, basil, 1 egg, 1 egg white and mix.  Pour evenly over tuna asparagus mix.

Bake for 30 to 35 minutes or until knife inserted in center comes out clean. Top with two slices of cheese and bake 2 minutes longer or until cheese is melted.

Cool 5 to 8 minutes before serving.

Enjoy!

Oh as far as mom’s original bake…I am working on giving it a nutrition make over.

 

 

Related

Filed Under: Healthy Recipe Tagged With: 30 Minute Bakes, Balanced Diet, Easy Dinner, Health, Healthy Recipe, Nutrition, Pepper Jack Tuna Bake, Quick and Easy Dinner, Tuna Asparagus and Mushrooms, Tuna Bake

Reader Interactions

Comments

  1. Libby says

    February 13, 2012 at 7:50 am

    This looks fabulous!!

  2. Tabitha says

    March 13, 2012 at 2:00 pm

    Thanks Libby! We are trying to practice simple and quick dishes. 🙂

  3. Tabitha says

    March 13, 2012 at 2:01 pm

    Thanks and so happy to read that you liked it!

Trackbacks

  1. 7 Never Boring, Always Healthy Food Sites To Bookmark says:
    February 24, 2012 at 9:24 am

    […] recipes – are the inspirational daily messages and health-related blog posts.  I made the Jacked Tuna Asparagus Bake last week and it was wonderful.  It is slimmed down comfort food, but if you don’t tell anyone […]

Leave a Reply Cancel reply

Primary Sidebar

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Follow Us

  • Twitter
  • Facebook
  • Pinterest
  • RSS Feed

Categories

  • Activities (2)
  • Adventure (2)
  • Backyard/Gardening (5)
  • Children (61)
  • Educational Activities (45)
  • Fitness & Exercise (12)
  • Food (7)
  • Health & Nutrition (65)
  • Healthy Recipe (43)
  • Home Improvement (12)
  • Household Advice (5)
  • Inspirations (33)
  • Product Reviews (3)
  • Tools for Good Health (3)
  • Travel (3)
  • Uncategorized (1)
  • Wellness Challenge (8)

Tags

26.2 Miles Antioxidants Balanced Diet Brown Rice Calcium Children Cholesterol Dan's Glass Exercise Fiber Fitness Fitness Inspirations Fitness Motivation Folate Food Grains Half Marathon hands-on learning experiences Health Health Challenge Health Inspirations Healthy Recipe Inspiration Inspirations Marathon MayoClinic.com Monday Inspirations Montessori montessori preschool News Nutrition Omega-3 fatty acid Pecans Potassium preschool residential laundry services Running Spinach Vitamin A Vitamin C WebMD Weight Loss Wellness Challenge Whole Grain Yogurt

Copyright © 2021 WellJourn