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Seafood and Fish / Tuna vegetable casserole
« on: May 28, 2020, 10:59:26 am »
TUNA & VEGGIE CASSEROLE Serves 3 - 4
This recipe came about because of having bits and pieces in the veggie crisper to use up.
2 tsp olive oil
80g onion, quartered
60g red capsicum, cut into chunks
100g sliced mushrooms
1 bunch broccolini, ends trimmed.
1 large tin tuna
Cheese sauce - 2 tsp Flora light margarine (or butter if it suits your diet), 2 T plain flour, 300ml low fat milk, 60g low fat cheese and 20g Parmesan (will be divided later), S & P
Topping - crispbread (crushed) or breadcrumbs mixed with 35g of the cheese.
Heat the olive oil in the TM bowl on Varoma temperature for 2 minutes.
Add the quartered onion and the red capsicum, chop 6 sec/speed 7 then add the sliced mushrooms and cook 5 minutes/varoma temp/speed 2/reverse/MC off. Place the mixture into the bottom of a casserole dish.
Meanwhile steam the covered broccolini in the microwave with a small quantity of water for 3 minutes on high. Place on a chopping board and cut into 4 cm pieces then mix it with the other veggies in the casserole dish.
Rinse and dry the TM bowl then chop the cheeses 8 sec/speed 6. Reserve 45 g cheese for the sauce and the rest (35g) for the topping.
Rinse and dry the bowl again. Place 2 tsp Flora light margarine or butter into the TM bowl, melt 1 minute/speed 1.
Add the flour and cook 2 mins/90 degrees/speed 1, stopping the machine and helping to incorporate the flour with a spatula twice during the cooking time.
Add the milk, mix on speed 5 to incorporate the flour mixture for a few seconds then cook for 6 mins/90 degrees/speed 3.
Add the larger quantity of grated cheese and S & P to taste then cook 2 mins/90 degrees/speed 3.
Pour the sauce over the tuna, sprinkle with the combined topping ingredients and bake 180 degrees Celsius for 20-25 minutes or until heated through and topping is brown.
This recipe came about because of having bits and pieces in the veggie crisper to use up.
2 tsp olive oil
80g onion, quartered
60g red capsicum, cut into chunks
100g sliced mushrooms
1 bunch broccolini, ends trimmed.
1 large tin tuna
Cheese sauce - 2 tsp Flora light margarine (or butter if it suits your diet), 2 T plain flour, 300ml low fat milk, 60g low fat cheese and 20g Parmesan (will be divided later), S & P
Topping - crispbread (crushed) or breadcrumbs mixed with 35g of the cheese.
Heat the olive oil in the TM bowl on Varoma temperature for 2 minutes.
Add the quartered onion and the red capsicum, chop 6 sec/speed 7 then add the sliced mushrooms and cook 5 minutes/varoma temp/speed 2/reverse/MC off. Place the mixture into the bottom of a casserole dish.
Meanwhile steam the covered broccolini in the microwave with a small quantity of water for 3 minutes on high. Place on a chopping board and cut into 4 cm pieces then mix it with the other veggies in the casserole dish.
Rinse and dry the TM bowl then chop the cheeses 8 sec/speed 6. Reserve 45 g cheese for the sauce and the rest (35g) for the topping.
Rinse and dry the bowl again. Place 2 tsp Flora light margarine or butter into the TM bowl, melt 1 minute/speed 1.
Add the flour and cook 2 mins/90 degrees/speed 1, stopping the machine and helping to incorporate the flour with a spatula twice during the cooking time.
Add the milk, mix on speed 5 to incorporate the flour mixture for a few seconds then cook for 6 mins/90 degrees/speed 3.
Add the larger quantity of grated cheese and S & P to taste then cook 2 mins/90 degrees/speed 3.
Pour the sauce over the tuna, sprinkle with the combined topping ingredients and bake 180 degrees Celsius for 20-25 minutes or until heated through and topping is brown.