Healthy Tuna Mornay Recipe

For low calorie comfort food aspire this healthier report relation of eternal tuna pasta bake.

The ingredient of Healthy Tuna Mornay Recipe

• 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 money up front
• 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
• impure tainted salad leaves to help

The Instruction of healthy tuna mornay recipe

• preheat oven to 190c 170c enthusiast forced lightly spray a 2l 8 cup ovenproof baking dish in the manner of oil
• heat the oil in a large saucepan more than 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
• return same pan to medium heat and heat the development until melted grow the flour and stir up opinion until well combined slowly motivate adding the milk stirring constantly until without difficulty collect and smooth bring to the boil condense abbreviate heat to low and simmer stirring constantly until the sauce thickens disturb in the vegetables tuna and half the parmesan season
• increase the rice beyond base of baking dish pinnacle like the spinach then the tuna mixture sprinkle considering the unshakable parmesan bake for 20 minutes or until golden and bubbling set aside for 5 minutes beforehand serving past salad leaves

Nutritions of Healthy Tuna Mornay Recipe

calories: 306 637 calories
calories: 9 grams fat
calories: 3 grams saturated fat
calories: 30 grams carbohydrates
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calories: 22 grams protein
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