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The other night I entertained a historian from Northern Alberta who had driven down to Vancouver Island to glean information about my grandfather who was a famous Alberta pioneer. The delightful afternoon was spent plowing through boxes of newspaper articles and chapters from books written about him (Col. Jim Cornwall , known as Peace River Jim). Not wanting to waste much precious time with her by  cooking a fancy meal, I decided that a Tuna Casserole would fill the bill nicely.

Tuna Lemon Broccoli Casserole Bake

 This Tuna Broccoli Casserole, made from ingredients I had on hand, is simple dinner that is sure to please the family elegant enough for casual company. This casserole is meant to be baked but if your oven breaks down (like mine did that night) when you go to bake it, the microwave works just fine on sensor cook.


Rice topping

1 cup Wild and Brown Rice Mix

2 cups water

Juice of 1 lemon

½ tsp pink Himalayan Sea Salt

Tuna Broccoli Casserole base

2 cans white flaked tuna in water

1 ½ cups broccoli roughly chopped

2/3 cup yellow and red baby peppers chopped fine

1 can /package organic mushroom soup (gluten free)

½ tsp black pepper


Turn oven to bake at 350

In a medium saucepan combine rice , water , the juice of 1 lemon and salt. Bring to a boil and then simmer on low until cooked al dente (about 30 minutes). Once cooked turn off and set aside. Now start layering the casserole . In a 1 quart casserole dish layer tuna and cover with broccoli. Next layer the chopped pepper and spoon the mushroom soup on top. Generously grind black pepper on top of the soup. Now spoon the cooked Wild and Brown rice mix on top and cover casserole. Bake for 30 minutes in oven.


Remove from oven (or microwave LOL) and allow to cool slightly. Serve with a simple salad of organic greens and baby tomatoes.

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