Make this healthy tuna, mushroom and rice casserole recipe for dinner

15ml oil
1 onion, peeled and diced
250g Button or Portabellini mushrooms, sliced
50g butter
50g cake flour
600ml milk, hot
2ml Dijon or mild mustard
150g + 50g cheddar cheese, grated
100g frozen corn
100g frozen peas
500g cooked white rice
1 x 185g can tuna in spring water, drained
salt and milled black pepper

How to
Preheat the oven to 180C.

Heat the oil in a pan and fry the onion over low heat for 4-5 minutes or until softened. Add the mushrooms and fry for 3-4 minutes. Set aside. Melt the butter in a pan over a low heat.

When the butter has melted, stir in the flour. Cook for one minute. Gradually whisk in the hot milk, whisking until it is smooth. Cook until the mixture thickens. Remove the pan from the heat and stir in the mustard and 150g cheese. Stir until combined.

Carefully add the reserved onion and mushrooms, corn, peas, cooked rice and tuna. Season with salt and black pepper. Spoon into an ovenproof dish. Sprinkle over the remaining 50g grated cheese.

Bake for 15-20 minutes, or until the sauce is bubbling and the top is golden and browned.

Serve with white rice.


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Recipe provided courtesy of SAMFA – the South African Mushroom Farmer’s Association. Established in 1984, SAMFA aims to promote the South African mushroom industry and increase the consumption of fresh cultivated mushrooms.