Tuna Broccoli Mornay
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
200g broccoli 200g cauliflower 1/2 red bell pepper, chopped1 small onion, diced 60g butter 1 1/2 Tbs wholemeal plain flour 1 cup skim milk 1/2 cup grated low fat cheese 425g tuna, drained 15g butter, extra 1 cup fresh wholemeal breadcrumbs 1 Tbs chopped parsley
Break broccoli and cauliflower into florettes.
Place in dish with bell pepper .
Cover and cook on High for 3 minutes. Drain.
Melt butter in m/w dish, on High for 1 minute.
Stir in flour then blend in milk. Cook on High for 1 minute, stir then cook on High for 2 minutes until mixture boils and thickens.
Stir well.
Stir in cream then cheese, vegetables and tuna. Pour into serving dish.
In small dish melt butter on High for 30 seconds. Stir in crumbs, parsley and pinch of paprika.
Sprinkle over tuna mixture.
Cook on High for 5 minutes until heated through.
Serving Size: Serves 6
Place in dish with bell pepper .
Cover and cook on High for 3 minutes. Drain.
Melt butter in m/w dish, on High for 1 minute.
Stir in flour then blend in milk. Cook on High for 1 minute, stir then cook on High for 2 minutes until mixture boils and thickens.
Stir well.
Stir in cream then cheese, vegetables and tuna. Pour into serving dish.
In small dish melt butter on High for 30 seconds. Stir in crumbs, parsley and pinch of paprika.
Sprinkle over tuna mixture.
Cook on High for 5 minutes until heated through.
Serving Size: Serves 6
Nutritional Info Amount Per Serving
- Calories: 281.7
- Total Fat: 12.1 g
- Cholesterol: 0.2 mg
- Sodium: 508.2 mg
- Total Carbs: 15.6 g
- Dietary Fiber: 2.9 g
- Protein: 29.9 g
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