Steamed Tuna Casserole
Casserole
is derived from the French "casse" which means the container
or
a bowl that can be used to bake in the oven
or
used for serving food at the table. In
the
culinary world, caserole dishes cooked casserole
(a
casserole dish) or a casserole Pan (pan casserole).
Food
ingredients to make a casserole in
Americans
and Europeans generally use meat pieces
like
chicken, fish such as tuna fish, various types of vegetables,
sources
of carbohydrates such as starch-starchy Staples, rice, potato, or
pasta,
and sometimes also use the crisp topping
like
grated cheese. In the menu this time, will be cooked casserole
with
the food that is cooked in the container and some
the
type of fluid can be added at the time of presenting such as broth,
wine,
beer, cider or vegetable juices.
Usually
a casserole cooked in the container without cover
using
the oven and can be served as a main menu
or
companion menu and served with their vessels.
At
this time, healthy recipe I will be making a casserole without
use
the oven but using the steamer. How can this be
make
casserole has a more distinct wet texture
with
if we use the oven.
Ingredients:
•
250 g of canned tuna (separate oil)
•
100 g vegeroni (Cook "al dente" in advance)
•
100 g of broccoli (cut into pieces and blansir)
•
2 egg white grains
•
240 g of mushroom sauce (see tips and advice)
•
100 ml fresh milk low fat
•
1/8 tsp salt
•
¼ TSP pepper
•
50 g cheddar cheese (shredded or cut into pieces)
How
to make:
1.
mix a mean tuna, vegeroni, broccoli, egg white, mushroom sauce,
milk,
salt and pepper.
2.
prepare a container-containers of aluminum foil and put the mixture
last
into the container.
3.
Sprinkle with cheese to taste.
4.
a Broiled 15-20 minutes or until done.
5.
Lift and serve.
For
12 pieces
Tips
and advice:
1.
For the sauce of mushrooms, I use 1 sachet "Mushroom
Gravy
Mix – McCormick "cooked in 240 ml of water.
2.
Vegeroni is a type of pasta that uses
vegetables
as one of the ingredients. You can
replace
it with the kind of whole wheat pasta.
3.
you can also replace the broccoli with vegetables
other
or add it to complement the content of
its
nutrition value.
Source:
Sportindo The Magz