Cheesy Tuna and Broccoli Soufflé

Tuna-Broccoli Bake Recipe

Overview:

This Tuna-Broccoli Bake recipe is not only delicious but also low-fat, making it a perfect choice for a wholesome meal. Originally shared by a vegetarian colleague, this dish has been enjoyed for years and is packed with flavor and nutrients.

• Cook Time: 45 minutes
• Prep Time: 20 minutes
• Total Time: 1 hour 5 minutes
• Servings: 4
• Calories per serving: 337.4
• Rating: ★★★★★ (1 review)

Ingredients:

• 2 tbsp margarine
• 3 tbsp flour
• 1 cup milk
• 4 eggs, separated
• 1 can tuna, drained
• 1 cup shredded cheddar cheese
• 3 green onions, chopped
• 1 tbsp prepared mustard
• Salt, to taste
• 1-2 cups broccoli florets, steamed until tender

Instructions:

1. Preheat Oven: Heat your oven to 350°F (175°C).

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2. Prepare Sauce: In a large saucepan, melt margarine over medium heat. Stir in flour until smooth.

3. Add Milk: Gradually add milk, stirring constantly until the mixture is hot and thickened.

4. Combine Ingredients: Remove from heat and let cool slightly. Stir in egg yolks, tuna, cheddar cheese, green onions, prepared mustard, and salt.

5. Beat Egg Whites: In a separate bowl, beat egg whites until stiff peaks form but are not dry.

6. Fold Ingredients: Gently fold the tuna mixture into the beaten egg whites until well combined.

7. Bake: Transfer the mixture into a medium-sized straight-sided baking dish. Bake in the preheated oven for 45 minutes or until the top is firm to the touch.

8. Serve: Remove from the oven and let it cool slightly before serving. This dish yields 4 servings.

Nutritional Information per Serving:

• Calories: 337.4
• Total Fat: 20.4g
  • Saturated Fat: 7.6g
• Cholesterol: 253.7mg
• Sodium: 342.1mg
• Carbohydrates: 12.4g
  • Fiber: 2.7g
  • Sugar: 1.8g
• Protein: 26.4g

Tips and Variations:

• Vegetarian Option: Substitute tuna with chickpeas or tofu for a vegetarian version.
• Cheese Variations: Experiment with different types of cheese like mozzarella or Swiss for varied flavors.
• Adding Greens: Besides broccoli, try adding spinach or kale for additional nutrients.
• Make Ahead: Prepare the tuna mixture ahead of time and assemble with beaten egg whites just before baking for convenience.

This Tuna-Broccoli Bake is not just a meal but a comforting dish that’s perfect for family dinners or gatherings. Its balanced nutritional profile and straightforward preparation make it a go-to recipe for those looking to enjoy a hearty yet healthy meal.