January 24, 2017
Wholesome Tuna Mornay fortified with AdVital Powder is high in protein, energy dense, and provides a good source of Vitamin A & D and Calcium.
- Prep: 20 mins
- Cook: 25 mins
- Yields: 6 serves
1Preheat oven to 180°C conventional/160°C fan forced. Grease one medium-sized oven proof casserole or baking dish, or 6 individual 1-cup (250mL) oven proof ramekins.
2Cook the pasta to packet directions and drain.
3In a large pot over medium heat, melt the butter and add the onion. Sauté gently until soft.
4Sprinkle in the flour and stir to coat the onion well.
5Pour in ½ cup milk and stir until it is all incorporated and starting to form a thick, smooth sauce. Add another half a cup and repeat. Add the remaining milk and cook for 1 minute more, stirring.
6Remove the sauce from the heat and add in the mustard, cheese and AdVital Powder. Stir until the cheese has melted and the sauce is smooth.
7In a large bowl gently combine the cooked pasta and vegetables. Add the tuna, breaking up any large lumps, and fold in gently to avoid it becoming mushy. Fold through the sauce and season the mixture to taste with salt and pepper.
8Transfer the mixture into the baking dish or divide between the ramekins.
9Top with the cheese and bake for 25 minutes or until golden.
Hints & Tips
- Stir in a small can of crushed pineapple for a tropical summer taste.
- Replace vegetables with a cup of diced celery.
- Substitute tuna with salmon.
Low FODMAP Diet Tips
- Leave out onion.
- Use gluten free pasta and flour, and lactose free milk.
- Choose low FODMAP vegetables such as carrot, zucchini and green beans.
- Choose a lower lactose cheese.
For full nutrition information for this recipe, please refer to the AdVital Recipe Book in the AdVital Media Library.