Chunky Tuna Bake
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Introduction:
This recipe makes a quick and easy dinner, using basic store cupboard ingredients, and shows just how versatile the JUVELA Gluten-Free rolls can be. Serves 4.
Notes:
We are advised to eat fish at least twice a week, so this simple supper idea provides one of your portions. Tuna is very low in fat and is a good source of protein (choose tuna tinned in water or brine rather than oil).
Peas and sweetcorn are another great contribution towards your “5-a-day”.
Skimmed milk is used to make the white sauce; this is lower in fat but contains the same amount of calcium as whole milk.
Ingredients:
White Sauce
25g (1oz) JUVELA Gluten-Free Fibre Mix ,
25g (1oz) butter,
1 pint (575ml) skimmed milk.
Filling
400g tin tuna (in water), drained,
100g (4oz) tinned sweetcorn, drained,
100g (4oz) frozen peas,
Salt and freshly ground black pepper.
Topping
4 JUVELA Gluten-Free fibre rolls, cut into chunks,
50g (2oz) half fat mature cheddar, grated,
2 tbsp fresh parsley, finely chopped,
Freshly ground black pepper.
* Please check the Food List for suitable gluten-free brands.
Method:
To make the white sauce:
- Place the milk in a pan and bring to just below the boil.
- In a separate pan, melt the butter and add the Fibre Mix, stirring well with a wooden spoon.
- Gradually add the milk, stirring constantly until the sauce thickens. Season well with salt and freshly ground black pepper.
To make the filling:
- Add the tuna, sweetcorn, and peas to the sauce, and simmer gently until heated through.
- Transfer to a large ovenproof dish. Scatter the bread chunks over the tuna mixture.
- Sprinkle with the parsley and cheese, and season well. Place under a moderate grill for about 10 minutes, until golden brown.
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