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Wednesday, February 22, 2012

TUNA BAKE SMOTHERED IN COOL, CREAMY YOGURT SAUCE





TUNA BAKE SMOTHERED IN COOL, CREAMY YOGURT SAUCE

Costco sells the big cans of tuna, I believe.  This makes a healthy supper with plenty of probiotics from yogurt and sour cream as well.  I made this once for friends of ours when we lived in Bearspaw on the outskirts of Calgary, Alberta.  They loved it!  Actually, I had already made it, and they pitched up unexpectedly, and I was happy to have something handy.  You know how that is. :)

3/4  cup plain yogurt (175 mL)
1/2  cup mayonnaise (125 mL)
1/4  cup sour cream (60 mL)
1/4  cup chopped green onion (60 mL)
2 tbsp Worcestershire Sauce (30 mL)
Liquid sweetener to equal 2 tsp sugar (10 mL)
1/2  tsp dry mustard (2 mL)
1/4  tsp salt (1 mL)
1/4  tsp white pepper (1 mL)
1/4  tsp Tabasco Sauce (1 mL)
11/2  lbs canned tuna, flaked (750 g)
3 extra-large eggs, fork beaten
1/3  cup Gluten-Free Bake Mix (75 mL)
Yogurt Sauce:
1 cup yogurt (250 mL)
1/2  cup sour cream (125 mL)
2 tbsp white vinegar (30 mL)
2 tsp prepared mustard (10 mL)
Liquid sweetener to equal 2 tsp sugar (10 mL)
1/2  tsp dried parsley (2 mL)
1/4  tsp salt (1 mL)
1/8  tsp white pepper (0.5 mL)

In medium bowl, combine yogurt, mayonnaise, sour cream, green onion, Worcestershire Sauce, liquid sweetener, mustard, salt, white pepper and Tabasco Sauce.  In large bowl, combine tuna, eggs, Gluten-Free Bake Mix yogurt mixture.  Pour into 9 x 13-inch (23 x 33 cm) glass baking dish and spread evenly.  Bake in 350°F (180°C) oven 35 to 40 minutes.

Yogurt Sauce:  In medium bowl, combine yogurt, sour cream, vinegar, mustard, liquid sweetener, parsley, salt and pepper.  Refrigerate until serving time.

Serve tuna pie with Yogurt Sauce.

Yield:  8 servings
1 serving
336.4 calories
31.8 g protein
19.7 g fat
3.9 g carbs

8 comments:

Ann said...

Okay - this looks amazing! I'm severely allergic to seafood, but I honestly think shredded chicken...or even canned..would work! YUM!

Jennifer said...

Wow, Ann, I did not know that about you.

You are probably correct.

Viviane Bauquet Farre said...

Yum, Ann! Healthy and delish! I love the blue bakeware. What a great, light lunch this must make.

Jennifer said...

It is good, Viviane.

Becky said...

Just in time for Lent! Do you think Greek yogurt would work, or should I stick to plain, regular yogurt?

Becky said...

Just in time for Lent! Can I use Greek yogurt in this?

Jennifer said...

Greek yogurt should be fine, Becky.

Christine's Pantry said...

Looks great.