Broccoli & Cheese Tuna Casserole Budget Meal Recipe | Yummly
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Broccoli & Cheese Tuna Casserole Budget Meal

FIT MEN COOK(1)
Marj Wood: "Awesome and delicious" Read More
15Ingredients
35Minutes
540Calories
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Broccoli & Cheese Tuna Casserole Budget Meal

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Ingredients

US|METRIC
5 SERVINGS
  • 1 cup brown rice (uncooked, I used short-grain)
  • 2 Tbsp. olive oil (or avocado oil)
  • 1 Tbsp. fresh garlic
  • 2/3 cup onion (diced, white)
  • 1 1/2 Tbsp. seasoning (The Fit Cook Land, OR Italian seasoning)
  • 2 tsp. cumin
  • 13.5 oz. lite coconut milk
  • 1 1/3 cups reduced fat cheddar cheese
  • 11 oz. tuna (canned, albacore, drained)
  • 2 tsp. smoked paprika
  • 1 red bell pepper (diced)
  • 1 1/2 cups frozen broccoli florets (or raw, TIP: if raw, lightly steam and soften in the microwave for 4 – 5 minutes)
  • water (or chicken broth if needed for added moisture)
  • sea salt
  • pepper
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    NutritionView More

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    540Calories
    Sodium
    Fat
    Protein
    Carbs
    Fiber
    Calories540Calories from Fat280
    % DAILY VALUE
    Total Fat31g48%
    Saturated Fat19g95%
    Trans Fat
    Cholesterol30mg10%
    Sodium380mg16%
    Potassium640mg18%
    Protein27g53%
    Calories from Fat280
    % DAILY VALUE
    Total Carbohydrate41g14%
    Dietary Fiber5g20%
    Sugars5g10%
    Vitamin A50%
    Vitamin C60%
    Calcium20%
    Iron30%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

    Reviews(1)

    Reviewer Profile Image
    Marj Wood a month ago
    Awesome and delicious

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