Serves: 8
Preparation time: 15 to 30 minutes
Ingredients
1 x 425 g tin chunk style tuna
40 g butter or margarine (can use EVOO instead if you like)
1 cup chopped onion
1 cup chopped celery
1 cup chopped carrot
2 cups light milk
2 tablespoons plain flour
1-2 hardboiled eggs, chopped
4 tablespoons light cheese, grated
Juice of 1 lemon or to taste
Pepper (+/- salt) to taste
Method
1. Pre-heat oven to 180°C
2. Saute onion, carrot, celery in hot melted butter/oil until transparent
3. Remove from heat and gradually blend in flour, then milk
4. Return to heat and stir until sauce thickens
5. Add remaining ingredients, keeping half the cheese
6. Place in casserole dish and sprinkle with remaining cheese
7. Bake for 20-30 minutes
Note:
This recipe requires little or no salt as the tuna contains enough.
NUTRITIONAL INFO (per serve):
Calories: 201
Protein: 21g
Fat: 8g
Carbs: 10.5g
Fibre: 1.5g
Sodium: 309mg
Calcium: 170mg