Tuna Sweet Corn Mornay : One of my all time faves and less than 300 calories!


Tuna Sweet Corn Mornay



Prep time – 20 min.  Cooking time – 20 min.
Calories – 290 per serve, serves 4



160g gluten free spiral pasta, 100g red onion finely chopped, 100g corn kernels, 150g tuna (drained weight), 100ml full fat milk (if you use low fat milk then use 200mls and don’t add water), 100ml water, 1 chicken or vegetable gluten free stock cube, 1 tsp dried or fresh parsley finely chopped, ½ tsp garlic powder, 1 heaped tsp cornflour, 2 handfuls baby spinach, salt and pepper, 60g light cheese finely grated



Pre-heat grill on high. Boil pasta until tender. Drain and set aside. While pasta is cooking prepare the ingredients. In a medium bowl mix onion, corn and tuna then set aside. In a large saucepan gently simmer milk and water then dissolve stock cube. Stir in garlic and parsley then add cornflour and whisk until smooth. Keep to a low heat. Once the sauce starts to slightly thicken then add in the tuna mixture, pasta and baby spinach. Season with salt and pepper then heat through and allow the spinach to wilt, stirring to coat the pasta evenly. Don’t heat too long or the sauce will dry up (if it gets too thick or dries up then add small amounts of water and stir through). Tip into a ceramic or glass dish and sprinkle with cheese. Place under grill for around 10 minutes until cheese is melted and golden. Serve while hot.