Ingredients:
- 8 oz. Miracle Rice shirataki rice
- 1 1/2 cups water plus more to soak rice
- 4 oz. riced cauliflower
- 2 servings Savory Chicken Soup Keto Chow
- 1/2 tsp. konjac flour or glucomannan powder
- 1/2 tsp. dried parsley
- 1/2 tsp. dried thyme
- Ground black pepper
- 1 1/2 oz. butter
- 4 oz. mushrooms chopped
- 14 oz. canned tuna drained
- 3 oz. cheddar cheese grated + 1 oz. for topping
- 1/2 oz. pork panko
Directions:
- Preheat oven to 350℉ and grease casserole dish with coconut or avocado oil.
- Pour the shirataki rice into a bowl of water to soak.
- Add 1 1/2 cups water and riced cauliflower to a pan, bring to the boil over medium heat, and simmer for five minutes until tender.
- Drain the shirataki rice well with a sieve/strainer and then add it to the riced cauliflower.
- Place the Keto Chow in a small bowl with the konjac flour, dried herbs, and pepper and whisk together well.
- Add the dry mix into the pan with the riced cauliflower and stir well until completely combined.
- In a small pan, melt the butter over medium heat, then add the mushrooms and sauté for 2 minutes.
- Add the mushrooms, drained tuna, and 3 oz. cheddar cheese into the rice mixture and stir until well combined.
- Pour the tuna mixture into a baking dish that has been sprayed with coconut or avocado oil and spread out evenly.
- Sprinkle the pork panko and remaining 1 oz. cheese evenly over the surface of the casserole.
- Bake for 25 minutes until golden brown.
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Nutrition Facts
Cheesy Keto Tuna Casserole
Serving Size
11 or 12 oz. (332 g.)
Amount per Serving
Calories
347.88
% Daily Value*
Fat
20.2
g
31
%
Saturated Fat
11.42
g
71
%
Trans Fat
0.62
g
Polyunsaturated Fat
1.08
g
Monounsaturated Fat
5.71
g
Cholesterol
83.51
mg
28
%
Sodium
949.51
mg
41
%
Potassium
1011.24
mg
29
%
Carbohydrates
8.92
g
3
%
Fiber
6.48
g
27
%
Sugar
1.37
g
2
%
Sugar Alcohol
0.23
g
Net Carbs
2.22
g
Protein
35.79
g
72
%
Vitamin A
328.11
IU
7
%
Vitamin C
60.75
mg
74
%
Calcium
601.01
mg
60
%
Iron
3.21
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
