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Hey there, fellow foodies! Today, I have a special recipe for all those who love a good tuna dish. It’s called Rachel’s Healthier Tuna Mornay, and let me tell you, it’s delicious and wholesome. To start with, let’s talk a bit about tuna. We all know that canned tuna is an affordable and convenient option for a quick meal, but did you know that not all tuna cans are created equal? ConsumerLab.com recently reviewed several brands of canned fish, including tuna, salmon, and sardines, and found that some brands contained more mercury and/or PCBS than others. So, if you’re a fan of canned fish, make sure to check out their top picks before making a purchase. Now, let’s get back to the recipe. Rachel’s Healthier Tuna Mornay is a healthier spin on the classic Australian dish that usually contains lots of cheese, butter, and cream. In this recipe, we use a combination of Greek yogurt, milk, and whole grain mustard to make a creamy and flavorful sauce, without all the extra calories. Plus, we add some broccoli and peas to boost the nutrition and add some texture to the dish. For this recipe, you’ll need: - 2 cans of tuna in water, drained - 1 head of broccoli, cut into small florets - 1 cup of frozen peas - 2 tablespoons of olive oil - 2 cloves of garlic, minced - 1 small onion, chopped - 2 tablespoons of whole grain mustard - 1 cup of milk - 1 cup of Greek yogurt - Salt and pepper, to taste - 1 cup of whole wheat pasta, cooked according to package instructions To start, preheat your oven to 375F. In a large skillet, heat the olive oil over medium heat. Add the garlic and onion and sauté for 2-3 minutes, or until the onion is translucent. Add the broccoli and peas and cook for another 3-4 minutes, or until the vegetables are slightly softened. Add the tuna and whole grain mustard and stir well to combine. In a separate bowl, mix together the milk and Greek yogurt, then pour the mixture over the tuna and vegetables. Season with salt and pepper, to taste. Transfer the mixture to a baking dish and bake for 20-25 minutes, or until the top is golden brown and bubbly. Serve with cooked whole wheat pasta. Now, let’s talk about the health benefits of this dish. Tuna is a great source of protein, omega-3 fatty acids, and several essential vitamins and minerals. Broccoli and peas are both high in fiber, vitamins, and antioxidants, and can help support digestion, heart health, and immune function. Whole wheat pasta is a good source of complex carbs, which can help provide sustained energy and keep you feeling full for longer. So, there you have it, a delicious and nutritious recipe that’s easy to make and perfect for a weekday dinner. Give it a try and let me know how it turns out in the comments below!
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