Tuna and Four Bean Bake

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 411.0
  • Total Fat: 12.0 g
  • Cholesterol: 16.4 mg
  • Sodium: 744.9 mg
  • Total Carbs: 35.6 g
  • Dietary Fiber: 8.3 g
  • Protein: 36.9 g

View full nutritional breakdown of Tuna and Four Bean Bake calories by ingredient
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This is a filling, vege rich bake. Yum! This is a filling, vege rich bake. Yum!
Number of Servings: 4


    3 or 4 sticks of celery chopped into bite size pieces
    2 large carrots sliced on angle
    4 small broccolli florets and use the stem too
    8 to 10 brussell sprouts tidied and sliced in half
    1 large onion diced
    1/2 a capsicum cut into squares
    2 large cloves of fresh garlic
    grind pepper

    1 cup of low fat milk
    2 sachets of single serve Continental cup a soup Cream of Chicken
    1/2 -1 cup of Parsley, chopped fine
    1 425g can Craigs Four Bean Mix

    cooking spray

    2 130g cans of Tuna in springwater- no drain

    grated cheese-70g Tasty and 60g Edam
    2 tablespoon breadcrumbs if desired


Preheat oven to 200 Celsius/400Fahreheit. To partly cook the vegetables, fill an inch or more of water into a large pot, and bring to boil. Prepare and add the vegetables according to comparitive cooking times. By the time the last vegetables are in much of the water has boiled away, add the cup of milk; the soup powders and stir. Add the parsley and the canned beans. Stir and boil. Prepare a 12x8x2inch baking dish by spraying quickly with oil. Spread tuna in chunks on the base of dish. Pour mixture on. ,Sprinkle on top the grated cheese and breadcrumbs. Reduce oven heat to 180Celsius. Bake for 20-25 minutes until golden and bubbling up. 4 large serves

Serving Size: makes 4 6x4inch servings

Number of Servings: 4

Recipe submitted by SparkPeople user ICANBESLIM2.

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