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Healthy tuna mornay

The Dinner Table

We are on a mission to reunite families at the Dinner Table.
Join us at The Dinner Table and to help families reconnect and communicate more effectively.
We want to help families be closer, sharing and loving. The Dining Table is not only an area for eating but a place for gathering, sharing, communicating and where relationships grow.
Here we will share ideas that will help make gathering around the table enjoyable and meaningful for all members of your family and we invite you to share your ideas and what have worked – and not worked for you.

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For low calorie comfort food try this healthier version of classic tuna pasta bake.

INGREDIENTS

  • 1 tsp 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
  • 1 1/2 tbsp olive oil spread
  • 2 tbsp plain flour
  • 500ml (2 cups) Reduced fat Milk
  • 425g can tuna in spring water, drained, flaked
  • 40g (1/2 cup) grated parmesan
  • 270g (2 cups) cooked brown rice
  • 120g baby spinach leaves
  • Mixed salad leaves, to serve

 

INSTRUCTIONS

Step 1
Preheat oven to 190C/ 170C fan forced. Lightly spray a 2L (8-cup) ovenproof baking dish with oil.


Step 2
Heat the oil in a large saucepan over medium heat. Cook the onion, celery and carrot, stirring, for 5 minutes or until softened. Add the zucchini and beans and cook, stirring, for 2 minutes or until just tender. Transfer the vegetables to a bowl.


Step 3
Return same pan to medium heat and heat the spread until melted. Add the flour and stir until well combined. Slowly start adding the milk, stirring constantly, until well combined and smooth. Bring to the boil, reduce heat to low and simmer, stirring constantly, until the sauce thickens. Stir in the vegetables, tuna and half the parmesan. Season.


Step 4
Spread the rice over base of baking dish. Top with the spinach, then the tuna mixture. Sprinkle with the remaining parmesan. Bake for 20 minutes or until golden and bubbling. Set aside for 5 minutes before serving with salad leaves.

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