Broccoli and Tuna on Biscuits

Gluten Free
Health score
29%
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 rich flavors of creamy tuna and tender broccoli, all served atop warm, fluffy biscuits. Perfect for lunch, dinner, or any time you crave 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 is also packed with nutrition. With each serving containing only 144 calories, you can indulge without the guilt. The combination of protein from the tuna and the vitamins from the broccoli makes this dish a wholesome choice for any occasion.

The preparation is simple and straightforward, making it an ideal recipe for busy weeknights or when you want to impress guests with minimal effort. The golden-brown biscuits provide a perfect base for the savory tuna mixture, while the broccoli adds a pop of color and crunch. Whether you’re a seasoned cook or a kitchen novice, this recipe is easy to follow and guarantees a delightful dining experience.

So gather your ingredients and get ready to enjoy a comforting meal that’s as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

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

Equipment

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

Directions

  1. Heat oven to 450°F. 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%