Healthy tuna mornay

Recipe may contain celery, milk, gluten, wheat and lactose.

14 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


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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