No time to shop? Here’s a new twist on an old-fashioned favourite using canned tuna.
Finely dice an onion, a red or green pepper and some Jalapeno or Poblano chillies and fry them gently in some vegetable oil until the onions start to wilt. Add some frozen corn kernels and cook for a few minutes more. Sprinkle in 2 tablespoons of flour and some oregano, ground cumin, smoky paprika and salt to taste. Cook for 2 minutes then slowly add 600ml (20fl oz) of milk, stirring constantly to avoid lumps. Cook until thickened. Drain a 425g (15 oz) can of tuna and reserve the liquid (you might need this if the mornay becomes too thick). Flake the tuna and add it to the mixture along with ½ a cup of breadcrumbs and ½ a cup of grated cheese. Serve with brown rice dotted with pumpkin (pepita) seeds and a salad of tomato, avocado and coriander (cilantro) simply dressed with salt and lemon juice. Don’t forget the hot sauce!
michelle picker cooks 