Tuna and Rice Casserole

Tuna casserole is one of my all time childhood favorites and I have found a way to make it a little more healthy and get some unique vegetables into my families diet. This is how I make mine

2 cans of tuna
1 can of Rotel
1 can of chick peas drained
3 tablespoons butter
2 tablespoons extra virgin olive oil
3 tablespoons flour
Salt and black pepper to taste
2 teaspoons cumin
1/2 cup chopped kale
1/2 red bell pepper diced
1/2 yellow onion minced
1 oz cream cheese
2 cups brown rice
4 cups water
1-1 1/2 cups skim milk
6 whole wheat snack crackers crushed


Add the rice to the water and bring to a boil then reduce heat and simmer covered until rice is cooked almost through. Prepare the vegetables while the rice is cooking add the butter and olive oil to a 10" skillet and add the onions and peppers cook over medium heat for about 3 minutes then add the kale. Add the salt, pepper and spices let cook until the onions are tender then add flour and let the flour cook for a minute or two to get rid of the raw flour taste then add the Rotel and milk, whisk to avoid lumps let bubble until thick then add tuna and chick peas and the cream cheese. The rice should be ready now drain the rice and add it to the cream sauce mixture and stir together. Place the mixture into a casserole dish that has been sprayed with non stick spray and top with crushed crackers. Bake in a 400 degree oven until golden Breton and bubbly. About 25-30 minutes