Monday, September 12, 2011

Tuna & Cheese Bake - Under 300 Calories


Tuna & Cheese Bake (Ignore the garlic toast at the back. That was for hubby)
Serves: 3-4 (197-263 Calories per serve)
Preparation Time: 15 minutes.
INGREDIENTS
60g Light Ricotta - 61 calories
185g tin Tuna in springwater (drained) - 144 calories
40g Mushrooms - 10 calories
100g Carrots - 30 calories
25g onion - 7 calories
400g Zucchini - 48 calories
25g Potato flour - 80 calories
50g corn kennels - 105 calories
4 egg whites - 60 calories
30g Ground almonds - 174 calories
10g Parmesan cheese - 39 Calories
Coconut or olive oil spray - 30 calories
METHOD
  • Prepare baking tray with light spray of coconut or olive oil.
  • Dice mushrooms and grate carrot and zucchini.
  • Add all ingredients except for almonds in bowl and mix throughly.
  • Sprinkle with ground almonds.
  • Bake in moderate oven 30 minutes or until cooked through.

    NOTES:
    This is a high protein dish. Serve it on a bed of light green salad and tomatoes. (add calories)

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