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Broccoli Tuna Bake: A Delicious and Healthy Recipe for Your Family

  • Author: Maria
  • Total Time: 55 minutes
  • Yield: 4 servings 1x

Description

A comforting Broccoli Tuna Bake featuring tender broccoli, flaked tuna, and creamy cheese, all baked to perfection with a crunchy topping. Perfect for a hearty dinner!

Ingredients

Scale
  • 2 cups fresh broccoli florets
  • 1 can (12 oz) tuna, drained and flaked
  • 1 cup cooked rice (white or brown)
  • 1 cup shredded cheddar cheese
  • 1 cup cream of mushroom soup (or homemade equivalent)
  • 1/2 cup milk
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt (adjust to taste)
  • 1/2 cup breadcrumbs (optional, for topping)
  • 2 tablespoons olive oil or melted butter (for breadcrumbs)
  • Fresh parsley, chopped (for garnish, optional)

Instructions

  1. Preparing the Broccoli:
    1. Bring a pot of salted water to a boil. Once boiling, add the broccoli florets.
    2. Blanch the broccoli for about 2-3 minutes until it turns bright green and is slightly tender but still crisp.
    3. Drain the broccoli and immediately transfer it to a bowl of ice water to stop the cooking process. This helps maintain that beautiful green color.
    4. After a few minutes, drain the broccoli again and set it aside.
  2. Preparing the Tuna Mixture:
    1. In a large mixing bowl, combine the drained tuna, cooked rice, and blanched broccoli.
    2. Add the cream of mushroom soup and milk to the bowl. Stir until everything is well combined.
    3. Next, sprinkle in the garlic powder, onion powder, black pepper, and salt. Mix again to ensure the seasonings are evenly distributed.
    4. Finally, fold in half of the shredded cheddar cheese, reserving the other half for topping later.
  3. Assembling the Bake:
    1. Preheat your oven to 350°F (175°C).
    2. Grease a 9×13 inch baking dish with a little olive oil or cooking spray to prevent sticking.
    3. Pour the tuna and broccoli mixture into the prepared baking dish, spreading it out evenly.
    4. Sprinkle the remaining shredded cheddar cheese over the top of the mixture.
  4. Preparing the Breadcrumb Topping (Optional):
    1. In a small bowl, combine the breadcrumbs with olive oil or melted butter. This will help the breadcrumbs brown nicely in the oven.
    2. Mix until the breadcrumbs are evenly coated with the oil or butter.
    3. Sprinkle the breadcrumb mixture evenly over the cheese layer in the baking dish.
  5. Cooking the Bake:
    1. Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the cheese is bubbly and the breadcrumbs are golden brown.
    2. Keep an eye on it during the last few minutes to ensure the breadcrumbs don’t burn.
    3. Once done, remove the dish from the oven and let it cool for about 5-10 minutes before serving. This will help the bake set a little and make it easier to serve.

Notes

  • You can substitute the tuna with cooked chicken or another protein if desired.
  • Feel free to add other vegetables like peas or corn for extra nutrition and flavor.
  • This dish can be made ahead of time and stored in the refrigerator for up to 2 days before baking.
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes

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Find it online: https://recipesstrawberry.com/broccoli-tuna-bake/