Healthy Tuna Mornay
If you’re looking for a wholesome, hearty, and delicious meal that’s easy to prepare, look no further than this Tuna and Vegetable Rice Bake. This dish is packed with nutritious vegetables, lean protein, and whole grains, making it a fantastic option for a balanced diet. Whether you’re cooking for your family or meal-prepping for the week, this recipe is sure to become a staple in your kitchen.
Why This Recipe Is Healthy
This Tuna and Vegetable Rice Bake is a nutritional powerhouse for several reasons. Firstly, it includes a variety of vegetables such as onions, celery, carrots, zucchini, and green beans. These veggies are rich in essential vitamins, minerals, and dietary fiber, which support digestion and overall health. The inclusion of baby spinach adds a dose of iron and antioxidants, further enhancing the nutritional profile.
Tuna, the star protein in this dish, is a great source of lean protein and omega-3 fatty acids. These healthy fats are known for their benefits to heart health and brain function. Additionally, using Milk helps to keep the calorie count lower while still providing calcium and vitamin D.
The base of this bake is brown rice, a whole grain that is higher in fiber compared to white rice. Brown rice provides sustained energy and helps to maintain blood sugar levels, making this dish a great option for those looking to manage their weight or simply eat healthier.
Versatility and Flavor Modifications (Remix it)
One of the best things about this Tuna and Vegetable Rice Bake is its versatility. You can easily modify it to suit your taste preferences or dietary needs. Here are a few ideas:
- Different Proteins: While tuna is a fantastic option, you can also use other proteins such as cooked chicken, turkey, or even salmon. For a vegetarian version, try adding chickpeas or tofu.
- Variety of Vegetables: Feel free to swap out the vegetables based on what you have on hand or what’s in season. Bell peppers, broccoli, peas, or corn can be great additions. Adding a variety of colors not only enhances the nutritional value but also makes the dish more visually appealing.
- Herbs and Spices: Experiment with different herbs and spices to change up the flavor profile. Fresh herbs like basil, parsley, or dill can add a burst of freshness. For a bit of heat, consider adding a pinch of chili flakes or a dash of hot sauce to the sauce.
- Cheese Variations: While parmesan cheese adds a nice touch of umami, you can try using other cheeses like cheddar, mozzarella, or even a sprinkle of feta for a different flavor.
- Different Grains: If you’re not a fan of brown rice, you can substitute it with other grains like quinoa, barley, or even a mix of wild rice. Each grain brings its own unique texture and nutritional benefits.
I am getting hungry just thinking about it. Let’s go and create it!
Healthy Tuna Mornay
Ingredients
- 1 tsp oil
- 1 onion finely chopped
- 2 celery sticks finely chopped
- 1 large carrot finely chopped
- 2 zucchini thinly sliced
- 7 oz green beans (200 g) cut into 1cm lengths
- 2 tbsp plain flour
- 2 cups Milk
- 15 oz can of Tuna (425 g) in spring water, drained, flaked
- 1.5 oz grated parmesan cheese (40 g)
- 3 cups cooked rice
- 4 oz baby spinach leaves (120 g)
Instructions
- Preheat oven to 375°F (190°C) or 340°F (170°C) fan-forced. Lightly spray a 2L (8-cup) ovenproof baking dish with oil.
- 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.
- Return the 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 with salt and pepper.
- Spread the rice over the base of the 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.
Notes
