Share:

Facebook Twitter Email Print Share

Tuna Broccoli Bake

Tags: appetizer, 600 calories or less, stove, more than 30 minutes, no cook, tuna, snack

rate it

Calories: 

390

Total Fat: 

8g

Protein:  

24g

Total Time: 

N/A

Prep Time: 

N/A

Cook Time: 

N/A

Yield: 

6 servings

Ingredients

2 cans (12 oz each) drained or 2 pouches (5 oz or 6.4 oz each) tuna
1/2 pound (8 oz) orzo
2 cups broccoli florets
1 cup chopped sweet onion
1 garlic clove, minced
1 tablespoon olive oil
1-1/4 cup shredded Gruyere cheese, divided
1/2 tsp. dried thyme
1/2 tsp. dried oregano
2 tablespoon butter
2 tablespoon flour
1 cup milk

Directions

Preheat oven to 350�F. Cook orzo according to package directions. During the last 5 minutes of cooking add broccoli. Drain and rinse well with cold water to stop cooking. Place in large bowl. Cook onion and garlic in olive oil for 5 minutes over medium-low heat until just soft. Place in a bowl with orzo and broccoli. Add tuna and 1 cup Gruyere cheese, thyme and oregano and mix well. Melt butter in frying pan. Gradually mix in flour and cook over low heat for 5 minutes, being careful not to burn it. Gradually stir in milk, stirring constantly to prevent clumping. Cook over low heat stirring constantly for 5 minutes until it thickens. Pour milk mixture over tuna and orzo and stir well. Place in a 2 qt casserole and bake in preheated oven for 15 minutes. Distribute remaining 1/4 cup cheese over top of casserole and bake an additional 5 minutes until cheese is melted.

Nutritional Information per Serving

Calories: 390

Total Fat: 8

Protein: 24g

Courtesy of: StarKist