Healthy tuna mornay
- Replies 3
Are you craving a creamy and cheesy dish but are trying to be healthy? This healthy tuna mornay is the perfect recipe for you! Tuna mornay is a type of white sauce-based pasta bake or casserole, traditionally made with tuna, milk, cheese, and egg.
Ingredients:
1 tsp olive oil1 onion, finely chopped
2 celery sticks, finely chopped
1 large carrot, peeled, finely chopped
2 zucchini, thinly sliced200g green beans, cut into 1cm lengths
1 1/2 tbsp olive oil spread
2 tbsp plain flour500ml (2 cups) reduced-fat milk
425g can of tuna in spring water, drained, flaked
40g (1/2 cup) grated parmesan270g (2 cups) cooked brown rice
120g baby spinach leaves
Mixed salad leaves to serve
Directions:
1. Preheat oven to 190°C/170°C fan-forced.
2. Heat oil in a large saucepan over medium heat. Add onion, celery, and carrots, stirring occasionally, for 5 minutes or until vegetables are softened. Add the zucchini and green beans. Cook, stirring for 2 minutes. Transfer the vegetables to a bowl.
3. Heat the spread in the same pan over medium heat. Add flour and stir well combined. Gradually add milk, whisking constantly until smooth and well combined. Bring to a boil. Reduce heat to low and simmer, stirring constantly until the sauce has thickened. Add the tuna and parmesan. Season.
4. Grease a 2L (8-cup) oven-proof baking dish with oil. Spread the rice over the base of the baking dish. Spoon the tuna sauce over the rice and sprinkle with spinach leaves. Add the remaining parmesan cheese.
5. Bake in the oven for 20 minutes or until the cheese is golden brown and the sauce is bubbling.6. Serve with mixed salad leaves.
To make this dish extra special, you could:
-Try using a different type of cheese, such as cheddar or mozzarella
-Add some chopped herbs, such as parsley or basil
-Top with breadcrumbs before baking
And voila! You have a delicious and healthy tuna mornay dish that is sure to satisfy you. Try this dish today, and let us know what you think in the comments below.
Ingredients:
1 tsp olive oil1 onion, finely chopped
2 celery sticks, finely chopped
1 large carrot, peeled, finely chopped
2 zucchini, thinly sliced200g green beans, cut into 1cm lengths
1 1/2 tbsp olive oil spread
2 tbsp plain flour500ml (2 cups) reduced-fat milk
425g can of tuna in spring water, drained, flaked
40g (1/2 cup) grated parmesan270g (2 cups) cooked brown rice
120g baby spinach leaves
Mixed salad leaves to serve
Directions:
1. Preheat oven to 190°C/170°C fan-forced.
2. Heat oil in a large saucepan over medium heat. Add onion, celery, and carrots, stirring occasionally, for 5 minutes or until vegetables are softened. Add the zucchini and green beans. Cook, stirring for 2 minutes. Transfer the vegetables to a bowl.
3. Heat the spread in the same pan over medium heat. Add flour and stir well combined. Gradually add milk, whisking constantly until smooth and well combined. Bring to a boil. Reduce heat to low and simmer, stirring constantly until the sauce has thickened. Add the tuna and parmesan. Season.
4. Grease a 2L (8-cup) oven-proof baking dish with oil. Spread the rice over the base of the baking dish. Spoon the tuna sauce over the rice and sprinkle with spinach leaves. Add the remaining parmesan cheese.
5. Bake in the oven for 20 minutes or until the cheese is golden brown and the sauce is bubbling.6. Serve with mixed salad leaves.
To make this dish extra special, you could:
-Try using a different type of cheese, such as cheddar or mozzarella
-Add some chopped herbs, such as parsley or basil
-Top with breadcrumbs before baking
And voila! You have a delicious and healthy tuna mornay dish that is sure to satisfy you. Try this dish today, and let us know what you think in the comments below.
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