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Healthy tuna mornay recipe
Healthy tuna mornay recipe
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Prep Time:
20 minutes
Cook Time:
30 minutes
Total Time:
50 minutes
Try this light and comforting healthier tuna pasta bake!
Ingredients:
  • 4.60 gm olive oil
  • 1 onion, finely chopped
  • 2 celery sticks, finely chopped
  • 1 large carrot, peeled, finely chopped
  • 2 zucchini, thinly sliced
  • 200g green beans, cut into 1cm lengths
  • 30.00 gm olive oil spread
  • 40.00 ml plain flour
  • 500ml (2 cups) Lite Reduced-fat Milk
  • 425g can Coles tuna in spring water, drained, flaked
  • 40g (1/2 cup) grated parmesan
  • 270g (2 cups) cooked brown rice
  • 120g baby spinach leaves
Instructions:
  • Preheat your oven to 190C (170C fan forced) and lightly spray a 2L (8-cup) ovenproof baking dish with oil.
  • In a large saucepan over medium heat, warm the oil. Sauté the onion, celery, and carrot for 5 minutes until softened. Toss in the zucchini and beans, cooking for 2 more minutes until just tender. Transfer vegetables to a bowl.
  • Put the pan back on medium heat and melt the spread. Stir in the flour until fully combined. Gradually pour in the milk while stirring continuously until smooth. Let it come to a boil, then lower the heat and simmer until the sauce thickens, stirring constantly. Mix in the vegetables, tuna, and half of the parmesan. Season to taste.
  • Layer the rice evenly at the bottom of the baking dish. Add a layer of spinach on top, followed by the tuna mixture. Sprinkle the remaining parmesan cheese over the top. Bake for 20 minutes or until golden and bubbly. Allow it to rest for 5 minutes before serving alongside fresh salad leaves.

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