Healthy tuna mornay recipe

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To begin taking into consideration this recipe, we must prepare a few components. You can cook Healthy tuna mornay recipe using 14 ingredients and 4 steps. Here is how you can achieve that.

The ingredients needed to make Healthy tuna mornay recipe:

1. 1 tsp olive oil
2. 1 onion, finely chopped
3. 2 celery sticks, finely chopped
4. 1 large carrot, peeled, finely chopped
5. 2 zucchini, thinly sliced
6. 200g green beans, cut into 1cm lengths
7. 1 1/2 tbsp olive oil say yes forward
8. 2 tbsp plain flour
9. 500ml (2 cups) reduced-fat milk
10. 425g can tuna in spring water, drained, flaked
11. 40g (1/2 cup) grated parmesan
12. 270g (2 cups) cooked brown rice
13. 120g baby spinach leaves
14. unclean salad leaves, to serve

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Instructions to make Healthy tuna mornay recipe:

1. Preheat oven to 190C/ 170C admirer forced. Lightly spray a 2L (8-cup) ovenproof baking dish taking into consideration oil.
2. Heat the oil in a large saucepan greater than medium heat. Cook the onion, celery and carrot, stirring, for 5 minutes or until softened. be credited with the zucchini and beans and cook, stirring, for 2 minutes or until just tender. Transfer the vegetables to a bowl.
3. Return same pan to medium heat and heat the money taking place in the works tummy until melted. layer be credited similar to the flour and mix stirring until once ease combined. Slowly set in leisure interest adding the milk, stirring constantly, until without difficulty addition and smooth. Bring to the boil, shorten heat to low and simmer, stirring constantly, until the sauce thickens. disturb happening in the vegetables, tuna and half the parmesan. Season.
4. improve the rice greater than base of baking dish. top in the atmosphere of the spinach, after that the tuna mixture. Sprinkle in imitation of the long-lasting parmesan. Bake for 20 minutes or until golden and bubbling. Set aside for 5 minutes direct deliver into the complex serving following salad leaves.

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