Tuna Vegetable and Rice Bake
Serves: 6
Prep time: 30 minutes
Cook time: 20 minutes
2 serves per portion
Recipe courtesy of the Country Kitchens team
Ingredients:
- 1 tablespoon olive oil
- 1 clove garlic, finely diced or crushed
- 1 medium red onion, finely diced
- 2 cups broccoli, cut into small florets
- 2 cups cauliflower, cut into small florets
- 2 medium carrots, diced
- 2 small zucchini, diced
- 1 red or green capsicum, diced
- 425g can tuna chunks in spring water, drained
- 2 tbsp fresh flat leaf parsley, finely chopped
- 2 cups brown rice, cooked
- ½ cup cheddar, grated
Bechamel sauce:
- 50g olive oil spread or similar
- ¼ cup wholemeal plain flour
- 2 ½ cups milk, reduced fat, warmed
- 1 cup parmesan, grated
- Salt and pepper to taste
Method:
- PREHEAT oven to 180˚C fan forced.
- HEAT olive oil over medium heat in a large ovenproof casserole dish then add garlic and onion and cook for 5 minutes or until softened.
- ADD broccoli, cauliflower and carrots and cook for approximately 5 minutes.
- ADD capsicum and zucchini and cook for a further few minutes until just tender.
- REMOVE pan from heat and drain excess liquid from vegetables.
- Bechamel sauce:
- MELT the olive spread in a saucepan over medium heat.
- ADD the flour and cook, stirring constantly, with a wooden spoon for 1 – 2 minutes until bubbling.
- GRADUALLY stir in the warm milk then bring the mixture to a boil.
- REDUCE heat to medium and add parmesan, salt and pepper, stirring until parmesan has melted.
- ADD the drained tuna and cooked rice to the vegetable mixture in the casserole dish.
- ADD the bechamel sauce and combine all ingredients well then sprinkle with cheddar cheese.
- BAKE for 20 minutes until heated through and golden on top.
- GARNISH with chopped parsley and serve with a crisp green salad.
What's Great About It:
You can swap out any of the fresh vegetables for frozen for a more affordable alternative. This bake also freezes well making it perfect for meal prepping.
