Super Food Ideas - - THIS MONTH -

75g but­ter 1

brown onion, finely chopped

2 gar­lic cloves, crushed

500g cau­li­flower, roughly chopped

2 tea­spoons finely chopped fresh thyme leaves

¼ cup plain flour

¾ cup milk

¾ cup salt-re­duced chicken stock

1 tea­spoon di­jon mus­tard

1½ cups grated tasty cheese

425g can tuna in olive oil, drained, flaked

1 cup frozen peas

60g baby spinach

5 slices (180g) white crusty bread, roughly chopped

1 ta­ble­spoon finely chopped fresh flat-leaf pars­ley leaves

2 ta­ble­spoons finely grated parme­san

1 Pre­heat oven to 200°C/180°C fan-forced.

2 Melt 50g but­ter in a large saucepan over medium-high heat. Add onion. Cook, stir­ring oc­ca­sion­ally, for 5 min­utes or un­til soft­ened. Add gar­lic, cau­li­flower and ½ the thyme. Cook for 1 minute. Add flour. Cook, stir­ring, for 1 minute. Re­duce heat to medium. Grad­u­ally stir in milk and stock. Cook, stir­ring, for 5 min­utes or un­til mix­ture boils and thick­ens.

3 Add mus­tard and 1 cup of the tasty cheese. Stir un­til melted and smooth. Re­move from heat. Add tuna, peas and spinach. Spoon mix­ture into a greased 5cm-deep, 22cm x 23cm (base) bak­ing dish.

4 Place re­main­ing but­ter in a mi­crowavesafe bowl. Mi­crowave on HIGH (100%) for 10 to 20 sec­onds or un­til melted. Place bread in a large bowl. Add melted but­ter, pars­ley, and re­main­ing thyme and tasty cheese. Toss to coat. Spoon bread mix­ture over tuna mix­ture in dish. Sea­son with salt and pep­per. Sprin­kle with parme­san. Bake for 25 min­utes or un­til golden and mix­ture is bub­bling around sides of dish. Serve. NUTRI­TION: (per serve) 3174kj; 44.9g fat; 24g sat fat; 45.3g pro­tein; 37.6g carbs; 9.5g fi­bre; 120mg chol; 1333mg sodium.

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