This is a great way to get kids to eat their vegies. If your kids freak out at the sight of vegetables just use white vegies like cauliflower, onions, leeks, turnips etc. It is also a good use for vegies that may be lurking in the bottom of your fridge that need using asap!
Ingredients 4 cups of finely diced vegetables (whatever you have in your fridge)
1 cup vegetable stock
1 x 415g tin of salmon (or tuna if you prefer)
2 tablespoons of dried herbs
25g plain flour
300ml low fat milk
salt & pepper to taste
1 cup grated low fat cheese
1 tablespoon dijon mustard
Place all vegetables in a saucepan with stock, cover and simmer until tender.
Take off the lid and simmer until the liquid is absorbed.
Drain the salmon, pick out the bones and flake it.
Place salmon and dried herbs in the saucepan with the vegies - stir through.
Now to make the mornay sauce (I normally do this whilst the vegies are cooking) - melt the butter in a small saucepan, take off the heat and add the flour and salt and pepper, return to heat and cook for 2 mins, stirring the whole time.
Add a little bit of milk to make a paste and slowly add the rest of the milk, stirring constantly.
Once you have a nice thick sauce add the grated cheese and mustard.
Cook for 1 minute.
Pour the mornay sauce into the saucepan with the vegies and salmon.
Leave on a very low heat for 5 minutes.
Sprinkle with parsley (or leave off if your kids really hate the sight of anything green).
Serve with rice or pasta and the mornay also goes well in vol-au-vent cases.