TUNA MORNAY

TUNA MORNAY

Need a simple but yummy meal packed with protein? It’s hard to beat a classic tuna mornay – a creamy pasta bake elevated by the addition of Dijon mustard.
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Course Mains
Cuisine Australian
Servings 10
Energy 1370kJ

Ingredients

Ingredients

  • 200 g wheat or gluten free pasta
  • 2 1/2 tbsp butter, 50 g
  • 1 diced brown onion , 160 g
  • 1/4 cup plain flour or alternative, 35 g
  • 2 1/2 cups full cream milk , 625 mL
  • 2 tbsp Dijon mustard
  • 1 cup 110 g grated tasty cheese, plus extra 1/4 cup 30 g for the top
  • 4 scoops AdVital Powder, 100 g
  • 1 cup 120 g mixed vegetables , canned or frozen and drained
  • 425 g tin tuna in brine or water , drained
  • Salt and pepper, to taste

Instructions
 

Directions

  • Preheat the oven to 180°C (conventional) or 160°C (fan-forced). Grease one medium-sized oven-proof casserole or baking dish, or 6 individual 1-cup (250 mL) oven-proof ramekins.
  • Cook the pasta according to the directions on the packet and drain it.
  • In a large pot over a medium heat, melt the butter and add the onion. Sauté it gently until it becomes soft.
  • Sprinkle in the flour and stir to coat the onion well.
  • Pour in a half-cup of milk and stir it until it is mixed in and starting to form a thick, smooth sauce. Add another half-cup and repeat. Add the remaining milk and cook for 1 minute more, stirring continuously.
  • Remove the sauce from the heat and add in the mustard, cheese, and AdVital Powder. Stir the sauce until the cheese has melted and the sauce is smooth.
  • In a large bowl, gently combine the cooked pasta and vegetables. Add the tuna, breaking up any large lumps, and fold the mixture gently to avoid it becoming mushy. Fold in the sauce and season the mixture to taste with salt and pepper.
  • Transfer the mixture into the baking dish or divide it between the ramekins.
  • Sprinkle the top with the cheese, and bake it for 25 minutes (or until it becomes golden).

Notes

Hints and Tips:
  • Stir in a small can of crushed pineapple for a tropical, summery taste.
  • Replace the vegetables with a cup of diced celery.
  • Substitute the tuna with salmon.
Low FODMAP Diet Tips:
  • Leave out the onion.
  • Use lactose free milk and gluten free pasta and flour.
  • Choose low FODMAP vegetables such as carrot, zucchini, and green beans.
  • Choose a lower lactose cheese.
If a low FODMAP diet is being followed, use the Monash University FODMAP Diet App to find suitable low FODMAP ingredient alternatives

Nutrition

Nutrition Facts
TUNA MORNAY
Serving Size
 
191 g
Amount per Serving
Energy
 
1370
kJ
17
%
Calories
327
% Daily Value*
Protein
 
24.1
g
48
%
Fat
 
12.8
g
20
%
Saturated Fat
 
8.1
g
51
%
Carbohydrates
 
27.9
g
9
%
Fiber
 
1.5
g
6
%
Sugar
 
5.4
g
6
%
Starch
 
22.5
g
Sodium
 
387
mg
17
%
Potassium
 
305
mg
9
%
* Percent Daily Values are based on a 8000 kJ diet.
Keyword Fortified Recipe, Seafood
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Tags :
Fortified Recipe, Seafood
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