Name: High Protein Tuna Bake
Prep time: 10 min
Cook time: 30 min
Yield: 936.55 grams
Ingredients: 100 grams of chickpea pasta; 2 cans tuna in spring water (200 grams drained weight); 160 grams of sweetcorn, drained; 1/2 broccoli head, separated into florets; 70 grams of mushrooms; 1 clove of garlic, minced; 1 tablespoon of mixed Italian herbs; 30 grams of cheddar cheese, grated; salt; pepper

This tuna bake is easy to make, very budget friendly and perfect for batch cooking. It’s also high in protein, contains some sneaky vegetables, and is very customisable.

Chickpea pasta is used here as it’s high in protein. This pasta is usually available in all major supermarkets - check the ‘healthy’ or ‘gluten free’ aisles. If unavailable, substitute with another variety of pasta, but note that the nutritional information for the recipe will change.

Ingredients

or100 grams of chickpea pasta

or2 cans tuna in spring water (200 grams drained weight)

or160 grams of sweetcorn, drained

or1/2 broccoli head, separated into florets

or70 grams of mushrooms

or1 clove of garlic, minced

or1 tablespoon of mixed Italian herbs

or30 grams of cheddar cheese, grated

orsalt

orpepper

Preparation

Cook the pasta according to packet instructions, drain and set aside. Heat oven to 200°C (Gas Mark 6).

Place the drained tuna into a large bowl, add the sweetcorn, broccoli, mushrooms, garlic and herbs, and mix well.

Next add in the cooked pasta, season to taste with salt and pepper, and gently mix until well combined.

Place the mixture in an ovenproof dish, and top with the grated cheese.

Bake in the preheated oven for 15-20 minutes until the cheese is melted and has turned golden.

Nutritional information

	Per 100 g	Per portion (234 g)	% DRI
Energy	105 kcal	245 kcal	12 %
Protein	11 g	25 g	50 %
Carbohydrate	10 g	23 g	9 %
Sugars	3 g	7 g	8 %
Fat	3 g	7 g	10 %
Fatty acids, total saturated	1 g	2 g	11 %
Fiber	4 g	9 g	34 %
Sodium	50 mg	118 mg	5 %

Recipes ofKaur Aura

Health Coach

Fitness and Nutrition for Mind, Body and Soul

High Protein Tuna Bake

Sunday, December 17, 2023