Tuna and kumara bake
Serves:
1
Time to make:
25 mins
Total cost:
$4.80 / $4.80 per serve
(at time of publication)
(at time of publication)
Health information:
High calcium
High fibre
High iron
Gluten-free
Instructions
Instructions and steps:
Step 1 Peel and chop kumara. Cook in boiling water until tender. Mash with oil and seasoning. Place in a bowl. Preheat oven to 190°C.
Step 2 Add the remaining ingredients except mozzarella, vegetables and basil. Mix well.
Step 3 Spoon mixture into a lightly greased ovenproof dish. Sprinkle with mozzarella. Bake for 20 minutes. Garnish with basil and serve with vegetables.
HFG Tip
This tasty, filling dish can be made in advance and kept refrigerated until required.
About this Recipe
Photography: Melanie Jenkins
First Published:
April 2009
Rating:
No votes yet
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Full ingredient list:
- 1 large kumara
- 1 teaspoon olive oil
- 1/4 teaspoon Tuscan seasoning*
- 95g can tuna in spring water, drained
- 1 spring onion, finely chopped
- 1/2 cup peas, thawed
- 1/4 red capsicum, diced
- 1/4 cup grated mozzarella cheese*
- 1 tablespoon fresh basil
- 1/2 x 400g packet stir-fry vegetables
- *NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.
Nutritional information (per serve)
Energy:
2180kJ
Calories:
521cal
Protein:
40g
Fat:
13g
- saturated:
5g
Carbohydrates:
60g
- sugars:
18g
Dietary Fibre:
15g
Sodium:
690mg
Calcium:
360mg
Iron:
5mg
Nutrition information is given per serve
*NS: not specified
