Broccoli and Tuna on Biscuits

Gluten Free
Health score
30%
Broccoli and Tuna on Biscuits
30 min.
6
144kcal

Suggestions


Are you looking for a delicious and satisfying meal that’s both gluten-free and quick to prepare? Look no further than our Broccoli and Tuna on Biscuits! This delightful dish combines the nutritious goodness of broccoli with the protein-packed benefits of tuna, all served on fluffy, homemade biscuits. Perfect for lunch, dinner, or any time you need a hearty main course, this recipe is sure to please everyone at the table.

In just 30 minutes, you can whip up a meal that not only tastes great but also boasts a balanced caloric profile, making it a guilt-free option for health-conscious eaters. With each serving clocking in at only 144 calories, you can enjoy a generous portion without compromising your dietary goals. The creamy tuna mixture, enhanced with savory Parmesan cheese and a hint of pepper, pairs beautifully with the tender broccoli, creating a symphony of flavors and textures.

Whether you’re cooking for a family gathering or just a cozy night in, this dish is easy to prepare and sure to impress. The combination of fresh ingredients and simple cooking techniques makes it accessible for cooks of all skill levels. So, roll up your sleeves and get ready to enjoy a delightful meal that’s as nutritious as it is delicious!

Ingredients

  • cups broccoli frozen
  • 2.7 cups milk 
  • 0.3 cup parmesan cheese grated
  • 0.1 teaspoon pepper 
  • 12 oz water-packed tuna light chunk drained canned
  • 2.3 cups frangelico 
  • 2.3 cups frangelico 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • whisk

Directions

  1. Heat oven to 450F. In medium bowl, stir 2 cups of the Bisquick mix and 2/3 cup of the milk until soft dough forms. On ungreased cookie sheet, drop dough by 6 spoonfuls.
  2. Bake 8 to 10 minutes or until tops are golden brown.
  3. Meanwhile, in 2-quart saucepan, stir remaining 2 cups milk and 1/4 cup Bisquick mix with wire whisk until completely smooth. Cook over medium heat 9 to 11 minutes, stirring constantly, until sauce thickens. Gently stir in cheese, tuna and pepper. Cook 1 to 2 minutes, stirring constantly, until hot.
  4. Cook broccoli as directed on package; drain.
  5. To serve, split each biscuit; arrange bottoms on serving plate. Top each with slightly less than 1/2 cup tuna mixture and 1/4 cup broccoli. Top with biscuit tops.

Nutrition Facts

Calories144kcal
Protein45.7%
Fat33.11%
Carbs21.19%

Properties

Glycemic Index
17
Glycemic Load
2.31
Inflammation Score
-5
Nutrition Score
14.965217331181%

Flavonoids

Luteolin
0.23mg
Kaempferol
2.3mg
Myricetin
0.02mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:143.72kcal
7.19%
Fat:5.28g
8.12%
Saturated Fat:2.82g
17.65%
Carbohydrates:7.6g
2.53%
Net Carbohydrates:6.83g
2.48%
Sugar:5.72g
6.35%
Cholesterol:37.05mg
12.35%
Sodium:247.98mg
10.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.39g
32.79%
Selenium:42.7µg
60.99%
Vitamin B12:2.1µg
34.98%
Vitamin C:26.17mg
31.72%
Vitamin B3:5.93mg
29.65%
Vitamin K:30.5µg
29.05%
Phosphorus:233.05mg
23.3%
Calcium:194.4mg
19.44%
Vitamin B6:0.3mg
15.12%
Vitamin B2:0.24mg
14.41%
Vitamin D:1.89µg
12.63%
Potassium:363.37mg
10.38%
Vitamin A:427.01IU
8.54%
Magnesium:33.74mg
8.44%
Zinc:1.12mg
7.47%
Vitamin B5:0.67mg
6.71%
Vitamin B1:0.1mg
6.65%
Iron:1.18mg
6.58%
Folate:21µg
5.25%
Manganese:0.09mg
4.28%
Vitamin E:0.49mg
3.28%
Fiber:0.77g
3.09%
Copper:0.04mg
2.24%