Rachels Healthier Tuna Mornay Recipes

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RACHEL'S HEALTHIER TUNA MORNAY



Rachel's Healthier Tuna Mornay image

Rachel's Healthier Tuna Mornay

Provided by Rachel Maser - CleanFoodCrush

Categories     Dinner

Yield 4-5

Number Of Ingredients 16

2 (14oz.) cans tuna or salmon in spring water, drained and flaked
2 cups cooked brown rice
1 large yellow onion, finely chopped
3 celery ribs, finely chopped
1 large carrot, peeled and finely chopped
2 small zucchini, thinly sliced
6 oz. green beans, ends trimmed and halved
1 Tbsp ghee, or clarified butter
2 Tbsps gluten free flour, or Arrowroot powder
2 cups unsweetened cashew, or almond milk, or coconut milk
1 Tbsp avocado oil, or olive oil
2 cups fresh baby spinach
1/2 cup grated parmesan
1 cup mix salad leaves (kale, spinach, arugula or lettuce), for serving if desired
sea salt and fresh ground black pepper, to taste
fresh lemon wedges, for serving

Steps:

  • Preheat your oven to 400 degrees f. and grease/brush/spray an ovenproof dish (10-cup capacity, I used 9x9) with a bit of avocado, or olive oil.
  • In a heavy saucepan, heat 1 Tablespoon of oil over medium-high heat.
  • Add in onions, celery and carrot, cook stirring constantly for 5 minutes until slightly softened.
  • Add in zucchini and beans, and continue cooking for a few more minutes or until vegetables are crisp tender.
  • Once the veggies are crisp tender and caramelized a bit, then transfer to a bowl and set aside.
  • In the same skillet over medium low heat, melt your ghee/butter and add in flour. Whisk quickly until combined.
  • Slowly add in the milk and continue whisking until the mixture is well combined.
  • Whisking occasionally, allow to simmer on low until the sauce thickens.
  • Once you have a thick, creamy sauce immediately add in your cooked vegetables, the tuna and half of the parmesan cheese.
  • Season with a touch of sea salt and pepper to your taste.
  • Stir to combine this mixture really well.
  • Spoon your cooked brown rice into the prepared baking dish, top with fresh spinach and tuna-veggie mixture as shown in the pictures.
  • Sprinkle the remaining parmesan on top and bake for 20-25 minutes, until bubbly and golden brown.
  • Serve warm with salad leaves and squeeze fresh lemon juice on top.
  • Enjoy!

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