Tuna potato bake
This healthy, low-cost tuna potato bake is the ultimate warming winter dinner to please the whole family. Super easy to make, a great one to get the kids in the kitchen!
Serves: 4
Time to make: 45 mins
Hands-on time: 20 mins
Total cost: $13.52 / $3.38 per serve
(at time of publication)
Ingredients
- 500g potatoes
- 1 onion, chopped
- 1 teaspoon crushed garlic
- ½ teaspoon oil
- 2 x 400g cans chopped tomatoes (flavoured is okay)
- 220g extra-light cream cheese
- 185g tuna in spring water, drained (flavoured is okay)
- ½ cup light evaporated milk
- 3 courgettes, sliced
- ¾ cup grated cheese
Instructions
1 Preheat oven to 180ºC. Wash and slice potatoes (do not peel). Cover and cook in the microwave for 5 minutes on high.
2 In a soup pot, fry onion and garlic in oil for 30 seconds. Add tomatoes (with the liquid) and bring to the boil. Turn off the heat.
3 Stir in chunks of cream cheese until melted. Break up tuna with a fork and add to pot. Drain and add potatoes. Add evaporated milk and courgettes. Stir.
4 Pour into a non-stick oven dish. Sprinkle cheese on top. Bake for 25 minutes.
Variations
- Instead of, or with the courgettes, use frozen peas, corn, broccoli, or 1 cup of your favourite veges.
- If you don't like tuna, leave it out, or use canned (or cooked) salmon or chicken instead.
HFG tip
Don’t cry when you chop the onion! Just wear swimming goggles, or breathe through your mouth, or refrigerate the onion for half an hour before use.
Nutrition Info (per serve)
Kilojoules 1590kJ
Calories 380cal
Protein 29g
Total fat 12g
–Saturated fat 7g
Carbohydrates 40g
–Sugars 18g
Dietary fibre 5g
Sodium 710mg
Calcium 500mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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