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 nutritious goodness of fresh broccoli with the rich, savory taste of tuna and melted Cheddar cheese.

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 each serving clocking in at only 314 calories, you can indulge without the guilt. The creamy texture from the sour cream and milk, combined with the protein from the eggs and tuna, ensures that you’ll feel satisfied and energized.

This bake is not only easy to prepare but also versatile. You can enjoy it as a comforting main course or pair it with a fresh salad for a complete meal. The vibrant colors of the broccoli and the golden cheese create an inviting presentation that will impress your family and friends. So, gather your ingredients and get ready to enjoy a wholesome, flavorful dish that’s sure to become a favorite in your household!

Ingredients

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

Equipment

  • bowl
  • oven
  • knife
  • whisk
  • baking pan

Directions

  1. Heat oven to 350F. 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%