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Light Tuna Quinoa Bake

http://www.moodiefoodie.com.au/wp-content/uploads/2013/06/Light-and-Healthy-Tuna-Bake-wpcf_299x171.jpg

Serves 6

Oh be still my beating heart, this healthy tuna bake is out of this world delicious! Made with quinoa and loaded up with vegetables this dish ticks the box for everyone!

Per serving: (257.8cals); 5.2g total fat (1.6g saturated fat)


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You’ll need

¾ cup quinoa
1½ cups stock
2 tsp olive oil
240g onions (about 2 medium), sliced or diced
2 celery sticks, sliced or diced
1 large garlic clove, minced
450g zucchini (2 med-large), grated
3 tbsp wholemeal plain flour
1 cup stock
1 cup no fat milk
1 cup peas (defrosted if frozen)
400g canned tuna in springwater, drained
60g (about ¾ cup) grated low fat sharp cheddar (I use 50%)

Let’s go

Heat oven to 180⁰c.

Pour 1½ cups of stock into a saucepan along with the quinoa. Bring to a simmer, reduce heat as far as it will go, cover and cook for 15 minutes until cooked. Turn off the heat and let quinoa stand for 5 minutes (still covered). While quinoa is cooking, heat oil in a non-stick saucepan and add onions, celery, garlic and zucchini with a pinch of salt. Cook on low for 6-8 minutes until soft. Add flour and stir through. Gradually add stock and milk until well combined and turn up the heat a little and simmer for 5 minutes until sauce thickens. Add quinoa, peas and tuna. Stir through, season with pepper and pour into a casserole dish lightly sprayed with oil. Sprinkle over cheese and bake for 20 minutes until bubbling and golden. I like to finish mine off with 3-4 minutes under the grill so it’s really golden.

Serve with a salad.

Why it’s good for you
This beautiful oven bake has been healthified to make it so good for you. I’ve replaced the pasta and rice with quinoa for iron and protein, loaded up with vegetables for fibre, minerals and vitamins, tuna for protein and omega 3s and used low fat ingredients to make sure you get the creamy factor without it busting your diet or jeans zipper.
Per serving: (257.8cals); 5.2g total fat (1.6g saturated fat); 26.4g total carbs; 3.9g fibre

  • Pat Raisbeck

    do you have the protein grams on this?? somehow I thought it was there… :(

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