Single dish, balanced and complete (vegetables, starchy foods, fish, dairy products)
Ingredients for 2 persons
- 400 g of zucchini
- 140 g of tuna, drained net weight (= 1 can)
- 60 g of raw rice (or 200 g of cooked rice)
- 200 ml of semi-skimmed milk
- 20 g of flour
- 70 of tomato paste
- 1 teaspoon of dehydrated thyme
- 40 g of grated Emmental cheese
Heat 1 large saucepan of water (for zucchini) and 1 small saucepan of water (for rice).
Wash the zucchini. Cut the ends and cut into large dices.
Choose preferably small zucchini, thin and long: they are tastier! Large zucchini is full of pips and more fibrous, is a little floury and will be more suitable for a puree or a soup. A young zucchini contains more soluble fibers that makes it soft when cooked. These fibers are soft but very effective on the transit and very well tolerated by the fragile intestines. So it’s an ideal vegetable to be integrated into the young children feeding.
Step 2: cooking zucchini and rice
When the water is boiling: put salt in the 2 saucepans.
Put the zucchini in the large saucepan. Cover and cook for 15 minutes in boiling water.
Put the rice in the small saucepan and cook for the time indicated on the package of rice.
At the end of cooking, drain the zucchini and the rice. Set aside.
Step 3: making a light béchamel with tomato
In a small saucepan, mix the milk and flour without heating until you obtain a homogeneous mixture.
Put the pan over low heat (4/10): stir constantly the preparation to prevent the lumps formation. After 4-5 minutes it will begin to thicken.
With your whip, make a trace in the bottom of your pan: if the trace remains, your bechamel has the right consistency and you can remove the pan from the heat.
Remove the pan from the heat. Add in the béchamel: tomato paste and thyme. Mix. Taste the preparation and adjust the seasoning (thyme, salt). Set aside.
Step 4: tuna preparation
Drain and crumble the tuna.
Step 5: making the gratin
In a salad bowl, mix together crumbled tuna, cooked rice, cooked zucchini pieces and tomato béchamel.
Put the mixture in a gratin dish that can be used in an oven (1 L).
Put the grated cheese on the top.
Grill in the oven: grill position for 5-10 minutes.
Increase the starchy dose for the most eager appetites! To obtain a more substantial dish, double the rice dose or eat this dish with bread.