Tuna Broccoli Mornay
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Tuna Broccoli Mornay calories by ingredient
Introduction
Shown in the second photo served with Bubble and Squeak Wedges for an easy nutritious lunch.A quick microwave meal for busy people Shown in the second photo served with Bubble and Squeak Wedges for an easy nutritious lunch.
A quick microwave meal for busy people
Number of Servings: 6
Ingredients
-
200g broccoli
200g cauliflower
1/2 red bell pepper, chopped
1 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
Directions
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
