Tuna mornay is one of the meals I eat for comfort. Mum always added a teaspoon of curry powder and an onion to her recipe as she loved lots of flavour. I have inherited this gene from her as I also love flavour in my cooking. She used tin tuna in brine and corn was the only vegetable other than onion in the recipe.
Since I enjoy mum’s tuna mornay, I make a healthier version. I use tuna in spring water instead of brine and add nutritional yeast and more vegetables to justify how often I eat it!
The nutritional yeast adds a unique cheesy flavour. Broccolini is a better alternative to broccoli as its flavour is less dominant. Peas, asparagus, and mushrooms can also be added.
Due to dietary restrictions, I use rice milk instead of cow’s milk, margarine instead of butter, gluten free flour instead of wheat flour and lactose free cheese instead of normal cheese.
I hope you enjoy this version as much as my friends and I do!
3 large tbs margarine
1 tsp curry powder
½ cup plain flour
3 cups milk
½ cup grated cheese
½ cup nutritional yeast
425g tin of tuna in spring water
420g tin corn kernels
1 zucchini, diced
1 red capsicum, diced
1 bunch of broccolini, cut into small pieces
100g green beans, sliced
1 onion, diced
Steam the beans, broccolini, capsicum and zucchini until nearly cooked.
In a large pan, melt the margarine. Next, add the curry powder and heat it to release the fragrance. Add the onion and cook until transparent. Then, add the flour and stir to into the melted margarine, curry, and onion mixture. Cook, stirring for 3 minutes.
Gradually add the milk, stirring constantly. Continue to stir while bringing he mix to a simmer, then reduce the heat and cook for 5 minutes to ensure the flour is cooked.
Mix in the nutritional yeast, then add the grated cheese. Stir until melted.
Finally, drain the tuna and corn and add to the sauce along with the cooked vegetables. Heat to warm the mornay.
Serve and enjoy!