Tuna Mornay Delite Low in Fat
Savor the comforting flavors of **Tuna Mornay Delite Low in Fat**, a lighter twist on a classic family favorite. This delicious casserole combines protein-packed canned tuna, creamy low-fat milk, and colorful frozen peas and corn in a velvety cheese sauce that's surprisingly guilt-free. Topped with crunchy wholegrain breadcrumbs and baked to golden perfection, this dish is as satisfying as it is wholesome. Ready in just 40 minutes, this quick and easy recipe is ideal for busy weeknights or meal prepping. With its reduced-fat ingredients and hearty goodness, this low-fat tuna mornay offers a healthy, flavorful way to enjoy a comforting meal without compromising on taste. Perfect for feeding a hungry family or indulging in cozy leftovers!
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Recipe Information
Ingredients
- 400 grams canned tuna in spring water, drained
- 1 teaspoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 500 milliliters low-fat milk
- 2 tablespoons cornflour (cornstarch)
- 100 grams reduced-fat cheddar cheese, grated
- 300 grams frozen peas and corn
- 50 grams wholegrain breadcrumbs
- 2 tablespoons parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 180°C (350°F).
Heat a large non-stick pan over medium heat and add the olive oil.
Sauté the chopped onion and minced garlic for 3-4 minutes until softened and fragrant.
In a small bowl, mix the cornflour with 2 tablespoons of the milk to create a smooth slurry.
Add the remaining milk to the pan and bring to a gentle simmer, stirring frequently.
Slowly whisk the cornflour slurry into the milk mixture and stir continuously until the sauce thickens, about 3-5 minutes.
Stir in the grated reduced-fat cheddar cheese, salt, and black pepper until melted and smooth.
Add the drained tuna, frozen peas and corn, and chopped parsley. Mix well to combine.
Transfer the mixture to a lightly greased casserole dish and spread it out evenly.
Sprinkle the breadcrumbs evenly over the top to create a crispy topping.
Bake in the preheated oven for 20-25 minutes or until the topping is golden brown and the filling is bubbling.
Remove from the oven and let rest for 5 minutes before serving.
Garnish with additional parsley if desired and enjoy!
Nutrition Facts
Calories |
395 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 855 mg | 37% | |
| Total Carbohydrate | 32.9 g | 12% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 11.6 g | ||
| Protein | 42.6 g | 85% | |
| Vitamin D | 6.5 mcg | 32% | |
| Calcium | 375 mg | 29% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 489 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
