A Healthy Spin on a Comfort Meal Version 1 – Tuna Mornay

 

 

Tuna mornay is a love of mine – it holds a special place in my heart… alongside twiggy sticks (I know I know!), smoked salmon and goats cheese. It’s a meal I yearn for when I’m celebrating something or when I’m devastated and need a pick-me-up. But MY tuna monray isn’t like yours- I can assure you. It’s one of the healthiest and easiest meals I make and lasts in the fridge for 2-3 days feeding the entire family – Miss S included.

 

If you follow me on Instagram you’ll have seen it in my posts – I make it often – so I thought it was time to share how I do it. So here it is – the Preeya twist on tuna mornay.

 

Firstly, tuna mornay (or my version of it sans white sauce and other fancy bits) is a very healthy vegetable packed meal that only needs one pot. Tuna is so good for you – rich in omega 3 hence, great for the heart and the brain of little ones especially. If you’re attempting to adopt the Mediterranean diet, because of all its wonderful evidence-based health benefits including reduced risks of cancers and heart disease, then it’s a wonderful meal for you because it contains seafood, is loaded with vegetables and uses olive oil as the cooking base.

 

What you will need:

Step 1 – Pick 2 425g cans of tuna (this makes a mammoth quanitity to last for 2-3 days, if you don’t need this much only use 1 can). It doesn’t matter what type of tuna you pick – either spring water or olive oil will do but ensure you don’t pick a flavoured one – we can add that ourselves! You will also need 1 or 2 cans of creamed corn (you can get this from the canned vegetable area at the supermarket) – 1 can for a small batch, 2 for large. In the recipe you might find some other bits I add sometimes.

 

Step 2 – Look in your fridge, veggie patch and pantry – what veggies do you have? I always use what I have – the half chewed broccoli sitting in the crisper is perfect, so are the tomatoes in the garden! Sometimes I’ll use cauliflower I have sitting around and other times I’ll use some celery, mushrooms and tomatoes. Grated zucchini is always easy and fabulous. Use what you have but make sure you add at least 3 types of veggies and one that adds some crunch like celery. I hear the critics already – “tomato in a tuna mornay??” – it’s a great addition – adds some additional moisture and sweetness!

 

Be creative with the veggies especially if you have kids. I tend to blitz my broccoli and cauliflower (if I’m using it) in the thermomix before I add it to the pot – it makes it like a cous cous and makes the mornay thick and creamy!

 

Step 3 – Always add peas and corn – it’s just how I roll.

 

Step 4 – Be creative with your grain! Doesn’t HAVE to be pasta. I sometimes add brown rice (cooked before I throw it in to the mix) but more often than not add quinoa which is just lovely and adds a nice texture! You can use wholegrain pasta or even chickpeas. Sometimes I don’t add a carbohydrate at all – usually because I’ve put in so many veggies there is no room. It’s always just as delicious!

 

The actual steps I follow:

 

  1. I heat olive oil in a fry pan and fry off onions (brown or red) until browned – about 5 mins
  2. I add the tuna (with the olive oil or spring water drained beforehand) and just brown it slightly for another 4 mins
  3. In go ALL the veggies I have – the spinach, tomatoes, peas and corn, cauliflower – whatever it is I chuck it in now. Stir it all in and give in another 2-3 mins.
  4. Add your binder of the dish (some fluid!) – the creamed corn! If you have a load of veggies you might need 2 cans – but 1 is usually enough. Once the binder is in – chuck you grain in now – whatever it is: pasta, quinoa – this is its moment to join the party!
  5. SOMETIMES I add a soup packet (cream of chicken or celery) to bind it further but I rarely need this. If you do choose to add a cream of chicken soup pick one with low salt (especially if your child is going to eat this).
  6. Add your herbs – I normally add parsley and spring onion from the garden but play around –there are no fixed rules – try what you have!! Parsley goes beautifully in this though as does basil.
  7. Pepper – of course!!! Be careful with salt ESPECIALLY if your child is going to eat this. I don’t add any if Miss S is going to have this for dinner – which is always given she loves the stuff!!
  8. Once it’s all bound, shove it in an oven dish – 2 cans of tuna gives you lots of food so you will need a big tray – sprinkle some cheddar cheese on top and pop it in the oven on 180 degrees for 20 mins until the cheese is golden on top! Don’t freak out – I know there isn’t any white sauce nor bread crumbs but trust me this is delicious! People don’t realise that adding something like white sauce to a meal is adding extra calories you don’t need.

 

And that’s it – you have a healthy tuna mornay!! You may be skeptical – is this even delicious? Hell yes it is – the veggies give it texture and sweetness, the cheese gives it the edge and the tuna is the hero as it should be!

If you have a serve for dinner this meal will give you at least 2 serves of veggies easily. Imagine how good it is for kids! I can hear you saying “Preeya this isn’t really a strict recipe with steps to follow” – I know but this is how I cook – it changes every time and you have a framework now to work off.

 

The wonderful thing about my mornay, like all my cooking, is there are no set rules – play around, try things out, chuck in as many good tasty things as you can! Try a comfort meal without the naughty things like white sauce – it can be just as delicious and good for you!

 

If you like this – I’ll pop up some of my other healthy versions of comfort food – lasagne, pasta sauce, shepard’s pie, enchiladas!! The possibilities are endless!!! Check out my Instagram feed for other healthy food ideas!!