Chef's High-Protein Tuna Casserole Cuts Calories Without Sacrificing Flavor
Chef Martin LeMay, a trained cook, skydiver, and firefighter, has shared his take on a classic comfort dish. His Healthy Tuna Casserole creates a calorie deficit without losing flavour. The recipe is now available online for home cooks to try.
The dish serves four and uses simple ingredients like canned tuna, egg noodles, and frozen peas. Butter, flour, celery, shallot, and garlic form the base of a creamy roux. Seafood broth and low-fat cream cheese thicken the sauce, while crushed pork rinds replace breadcrumbs for a protein-rich topping.
LeMay's method ensures a smooth, lump-free texture. He sautés the vegetables first, then builds the roux before slowly adding broth. The tuna, pasta, and sauce are each seasoned separately before mixing. A final broil crisps the pork rind topping.
Nutritional details show each serving contains 529 calories, 51g of protein, 54g of carbs, and just 10g of fat. Opting for water-packed tuna instead of oil-packed saves around 80 calories per portion. The full recipe, including a printer-friendly version, is available on Dinner DeeAs' website.
The casserole offers a lighter twist on a family favourite. By swapping breadcrumbs for pork rinds and oil for water-packed tuna, the dish maintains its richness while boosting protein. More recipes from LeMay and Dinner DeeAs can be found on their site.
