Tuna Niçoise Casserole

To make a classic salad from the south of France a bit heartier for a weeknight family meal, we've transformed a tuna Niçoise into a stove top couscous casserole.

Photo: Jodi Pudge

By Jeanette Hurt

Serves: 8
Hands-on time: 30 minutes
Total time: 30 minutes

INGREDIENTS:

• 2 cups couscous
• 8 small red potatoes, cut into halves, or 4 large red potatoes, cut into quarters
• 2 6-oz pouches or cans unsalted water-packed tuna
• 1/2 lb frozen green beans, thawed
• 1/2 cup pitted Kalamata olives, sliced
• Juice and zest of 1 lemon
• 1 tbsp Dijon mustard
• 1 tbsp white onion, finely diced
• 1 clove garlic, minced
• 1 tbsp apple cider vinegar
• 2 tsp extra-virgin olive oil
• 2 tsp fresh flat-leaf parsley, minced
• Sea salt and fresh ground black pepper, to taste
• Olive oil cooking spray

INSTRUCTIONS:

1. Cook couscous according to package directions.
2. Over medium-high heat, bring a medium-size pan filled with water to boil. Cook potatoes for 10 minutes; drain. In a large bowl, mix together tuna, green beans, olives and potatoes. Once couscous is cooked, mix it into tuna-vegetable mixture.
3. In a medium bowl, whisk together lemon juice and zest, Dijon, onion, garlic, vinegar, oil, parsley, salt and pepper. Pour dressing over tuna-couscous mixture.
4. Heat large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-high, mist pan with cooking spray and saute tuna-couscous mixture for about 5 minutes or until thoroughly warmed. Remove from heat and serve immediately.

Nutrients per serving (1 cup Tuna Niçoise Casserole): Calories: 430, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 70 g, Fiber: 11 g, Sugars: 4 g, Protein: 25 g, Sodium: 350 mg, Cholesterol: 15 m
g

Blueberry Cheesecake-Stuffed French Toast Casserole

This hearty breakfast casserole, stuffed with blueberry cheesecake filling (yes, that's the clean version) is sinful to be sure, but only - believe it - 285 calories!

Photo: Jodi Pudge

By Julie O'Hara

Serves: 10
Hands-on time: 40 minutes
Total time: 1 hour, 10 minutes

INGREDIENTS:

• Olive oil cooking spray
• 13 to 14 slices whole-wheat sandwich bread, crusts removed
• 1 cup low-fat ricotta cheese
• 1/2 cup 1/3-less-fat plain cream cheese (TRY: Neufchatel 1/3 Less Fat Cream Cheese)
• 4 large eggs, divided
• 5 tbsp organic evaporated cane juice, divided
• 1 3/4 cups fresh blueberries
• 1 cup 2% milk
• 2 egg whites
• 2 tsp pure vanilla extract
• 1 tsp ground cinnamon
• 1/4 tsp sea salt
• 1/4 cup sliced unsalted almonds

BLUEBERRY SAUCE:

• 2 1/4 cups fresh blueberries
• 1/4 cup organic evaporated cane juice

INSTRUCTIONS:

1. Preheat oven to 350°F. Coat a 9 x 13-inch baking dish with cooking spray. Place half of bread in bottom of dish, trimming as necessary to fit in a snug single layer.
2. In a food processor (or with a blender or electric mixer), combine ricotta, cream cheese, 1 whole egg and 2 tbsp cane juice. Process until smooth. Pour mixture over bread layer and spread to coat evenly. Top with blueberries. Cover with remaining bread, trimming to fit in a single layer.
3. In a large bowl, whisk remaining 3 whole eggs, 1 tbsp cane juice, milk, egg whites, vanilla, cinnamon and salt. Pour evenly over bread. Place almonds in a zip-top bag and lightly crush with a rolling pin. Add remaining 2 tbsp cane juice and shake to combine. Sprinkle over bread. Cover with foil and bake in center of oven for 25 minutes. Uncover and bake for an additional 10 minutes, until center is slightly puffed and set (filling will remain creamy). Then broil for 2 to 3 minutes, until top is slightly browned. Remove from oven and let cool for 10 minutes.
4. Prepare blueberry sauce: In a medium saucepan, combine blueberries, 1/2 cup water and cane juice. Bring to a boil, then reduce heat to low and simmer, uncovered and stirring often, until berries begin to burst and liquid thickens slightly, about 10 minutes. Divide French toast into 10 portions and top each with 3 tbsp blueberry sauce.

NOTE: Don’t be tempted to add all of the cane juice at once – spacing it out in 3 separate additions ensures the whole dish will be sweetened throughout.

TIP: If you want a head start, prepare this recipe until Step Two, then cover and refrigerate overnight. Simply continue with Step Three when you’re ready to bake.

Nutrients per serving (3 x 4-inch square French Toast Casserole, 3 tbsp Blueberry Sauce): Calories: 285, Total Fat: 9 g, Sat. Fat: 4 g, Carbs: 39 g, Fiber: 4 g, Sugars: 22 g, Protein: 13 g, Sodium: 378 mg, Cholesterol: 101 m
g