Tuna-Broccoli Casserole

Very Healthy
Health score
67%
Tuna-Broccoli Casserole
70 min.
4
321kcal

Suggestions


Are you looking for a delicious and nutritious meal that the whole family will love? Look no further than this Tuna-Broccoli Casserole! With a health score of 67, this dish is not only very healthy but also packed with flavor and satisfying textures. Perfect for lunch, dinner, or as a hearty side dish, this casserole combines the goodness of tender pasta, protein-rich tuna, and vibrant broccoli, all enveloped in a creamy mushroom sauce.

What makes this recipe truly special is its balance of ingredients. The albacore tuna provides a lean source of protein, while the frozen broccoli adds essential vitamins and minerals. The crispy panko bread crumbs and slivered almonds on top create a delightful crunch that contrasts beautifully with the creamy filling. Plus, it’s easy to prepare! In just 70 minutes, you can have a comforting meal ready to serve, making it an ideal choice for busy weeknights.

Whether you’re a seasoned cook or a kitchen novice, this Tuna-Broccoli Casserole is a breeze to whip up. It’s a versatile dish that can be enjoyed as a main course or a side, and it’s sure to please even the pickiest eaters. So gather your ingredients, preheat your oven, and get ready to indulge in a wholesome and satisfying meal that everyone will rave about!

Ingredients

  • oz penne pasta uncooked
  • 10.8 oz cream of mushroom soup canned
  • 0.3 cup milk 
  • 7.1 oz water-packed tuna light white chunk drained ()
  • 4.5 oz mushrooms drained sliced
  • 12 oz broccoli frozen thawed
  • tablespoon butter melted
  • 0.3 cup panko bread crumbs crispy
  • 0.3 cup slivered almonds 

Equipment

  • bowl
  • oven

Directions

  1. Heat oven to 350°F. Cook and drain pasta as directed on package, using minimum cook time. In ungreased 1 1/2-quart casserole, stir together soup, milk, tuna, mushrooms and cooked pasta.
  2. Cover; bake 20 minutes.
  3. Remove casserole from oven.
  4. Cut up large pieces of broccoli; gently stir broccoli into tuna mixture. In small bowl, mix butter, bread crumbs and almonds; sprinkle over casserole.
  5. Bake about 30 minutes longer or until bubbly around edges.

Nutrition Facts

Calories321kcal
Protein27.55%
Fat27.55%
Carbs44.9%

Properties

Glycemic Index
38.5
Glycemic Load
10.17
Inflammation Score
-8
Nutrition Score
28.498260498047%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Luteolin
0.68mg
Isorhamnetin
0.18mg
Kaempferol
6.69mg
Myricetin
0.05mg
Quercetin
2.8mg

Nutrients percent of daily need

Calories:320.83kcal
16.04%
Fat:10.02g
15.42%
Saturated Fat:2.39g
14.92%
Carbohydrates:36.76g
12.25%
Net Carbohydrates:32.16g
11.69%
Sugar:4.09g
4.55%
Cholesterol:23.65mg
7.88%
Sodium:747.44mg
32.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.56g
45.11%
Vitamin C:76.54mg
92.78%
Selenium:58.45µg
83.49%
Vitamin K:87.17µg
83.02%
Manganese:0.88mg
44.05%
Vitamin B3:8.34mg
41.68%
Phosphorus:282.65mg
28.26%
Vitamin B2:0.45mg
26.23%
Vitamin B12:1.52µg
25.33%
Copper:0.48mg
24.03%
Vitamin B6:0.44mg
21.81%
Potassium:698.63mg
19.96%
Folate:78.46µg
19.61%
Magnesium:74.37mg
18.59%
Fiber:4.6g
18.41%
Vitamin E:2.71mg
18.07%
Iron:2.95mg
16.39%
Zinc:2.41mg
16.07%
Vitamin B5:1.42mg
14.18%
Vitamin A:708.34IU
14.17%
Vitamin B1:0.2mg
13.4%
Calcium:103.76mg
10.38%
Vitamin D:0.83µg
5.55%