Tuna and Broccoli Bake

Gluten Free
Health score
11%
Tuna and Broccoli Bake
55 min.
6
314kcal

Suggestions


Are you looking for a delicious and satisfying meal that’s both gluten-free and packed with flavor? Look no further than this Tuna and Broccoli Bake! Perfect for lunch, dinner, or any time you crave a hearty main dish, this recipe combines the goodness of fresh broccoli with the protein-packed goodness of tuna, all enveloped in a creamy, cheesy mixture that will leave your taste buds dancing.

In just 55 minutes, you can whip up a dish that serves six, making it ideal for family gatherings or meal prep for the week ahead. With only 314 calories per serving, this bake is a guilt-free indulgence that doesn’t skimp on taste. The combination of shredded Cheddar cheese, sour cream, and milk creates a rich and comforting texture, while the eggs help bind everything together, ensuring every bite is as delightful as the last.

Whether you’re a busy professional, a parent juggling multiple schedules, or simply someone who loves a good home-cooked meal, this Tuna and Broccoli Bake is sure to become a staple in your kitchen. So grab your baking dish and get ready to impress your family and friends with this easy-to-make, nutritious dish that’s sure to please everyone at the table!

Ingredients

  • cups broccoli florets fresh
  • 10 oz water-packed tuna drained canned
  • oz cheddar cheese shredded
  • 0.8 cup cream sour
  • 0.8 cup milk 
  •  eggs 
  • 0.8 cup frangelico 

Equipment

  • bowl
  • oven
  • knife
  • whisk
  • baking pan

Directions

  1. Heat oven to 350°F. Spray 8-inch square (2-quart) baking dish with cooking spray.
  2. Sprinkle broccoli, tuna and 1 1/2 cups of the cheese in baking dish.
  3. In large bowl, stir Bisquick mix, sour cream, milk and eggs with wire whisk or fork until blended.
  4. Pour into baking dish.
  5. Bake 30 to 40 minutes or until knife inserted in center comes out clean.
  6. Sprinkle with remaining 1/2 cup cheese.
  7. Let stand 5 minutes before serving.

Nutrition Facts

Calories314kcal
Protein29.4%
Fat63.11%
Carbs7.49%

Properties

Glycemic Index
16.17
Glycemic Load
1.18
Inflammation Score
-7
Nutrition Score
18.427825875904%

Flavonoids

Luteolin
0.24mg
Kaempferol
2.38mg
Myricetin
0.02mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:313.74kcal
15.69%
Fat:22.05g
33.93%
Saturated Fat:11.56g
72.23%
Carbohydrates:5.89g
1.96%
Net Carbohydrates:5.1g
1.85%
Sugar:3.17g
3.52%
Cholesterol:157.27mg
52.42%
Sodium:412.44mg
17.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.11g
46.23%
Selenium:51.89µg
74.13%
Calcium:368.88mg
36.89%
Phosphorus:354.09mg
35.41%
Vitamin B12:2.04µg
33.93%
Vitamin C:27.32mg
33.11%
Vitamin K:32.53µg
30.98%
Vitamin B2:0.43mg
25.4%
Vitamin B3:4.98mg
24.88%
Vitamin A:941.98IU
18.84%
Zinc:2.33mg
15.51%
Vitamin B6:0.3mg
14.91%
Vitamin D:1.57µg
10.46%
Folate:41µg
10.25%
Vitamin B5:0.95mg
9.47%
Magnesium:36.62mg
9.15%
Potassium:320.16mg
9.15%
Iron:1.48mg
8.2%
Vitamin E:1.03mg
6.88%
Vitamin B1:0.08mg
5.22%
Manganese:0.09mg
4.35%
Copper:0.07mg
3.57%
Fiber:0.79g
3.15%