This delightful light meal is based on a classic white sauce. Rather than bake in the oven, as is the norm, I have garnished it simply with herbs and a few flavourings. This is for two reasons, firstly overheating the whey powder can cause the sauce to become too thick and gain a granular texture and secondly, you can add extra flavour with any number trendy toppings (suggestions below). It looks far fresher and modern too.
Preparation Time: 5-10 minutes ㆐Cooking Time: 15 minutes ㆐Serves: 4
Ingredients
2 eggs
1-2 small stalks celery, finely chopped
1 small or ½ medium-sized onion, peeled and finely chopped
50 grams butter
2 tablespoons flour
2 cups milk
4 tablespoons McLeod Nutrition® Whey Protein Concentrate
185 gram can tuna in spring water, well-drained
Pinch paprika
Topping suggestions
sundried tomatoes, olives (green or black), fresh chopped herbs, grated cheese, butter-toasted bread crumbs, capers, gherkins, cherry tomatoes
Method
- Hard-boil the eggs, peel, and set aside.
- Cook the celery and onion in the butter in a small to medium saucepan over a moderate heat until the vegetables have wilted. Stir in the flour and cook for one minute or until the mixture becomes frothy. Remove from the heat.
- Whisk the milk and McLeod Nutrition Whey Protein Concentrate together; it must be dissolved. Gradually stir the milk into the roux (flour and butter mix). Start with a small amount blending evenly. Return to a low heat and stir constantly until thickened. Do not boil. Season with salt, pepper and a pinch paprika.
- Quarter or diced the hard-boiled eggs, flake tuna a fold in. Allow to warm through. Serve into bowls garnished as you like.
Variations
- Use canned salmon in place of tuna.
- Add a teaspoonful of Dijon or other mild mustard.
- With the tuna version, a dollop of pesto and a drizzle of olive oil and a few pine nuts make a delicious topping.
- Top with mashed potato or kumara for a winter meal.
Notes to recipe
- Lite blue milk was used to make this sauce.
- Do not boil the sauce as it can cause curds to form.
- Tuna is available in spring water or oil; the former has a fresher taste and is better to add to a white sauce-based dish, while the latter is best for salads.
- The recipe can easily be doubled. As is, it’s a great protein-packed meal.
An Allyson Gofton Recipe, created especially for McLeod Nutrition
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NUTRITIONAL INFORMATION (4 serves) Serving size: 215 g |
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Average quantity per serve |
Average quantity per 100g |
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Energy |
1115 kJ |
519 kJ |
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Protein |
23.0 g |
10.7 g |
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Fat, total |
15.1 g |
7.1 g |
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- Saturated |
9.0 g |
4.2 g |
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Carbohydrate |
9.5 g |
4.4 g |
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- Sugar |
6.5 g |
3.0 g |
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Dietary Fibre |
0.4 g |
0.2 g |
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Sodium |
210 mg |
98 mg |
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© Allyson Gofton (recipe and text)
© Lottie Hedley (photography)