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Ингредиенты
- 2 tbsp. butter
- 4 tbsp. flour
- 2 c. lowfat milk
- 1 lg. can tuna, liquid removed
- 1 lg. can peas, liquid removed
- Rice, cooked as directed on pkg.
Инструкции
- In large skillet, heat butter. Add in flour and mix till mix is smooth and creamy, not lumpy. Add in about 1 c. of lowfat milk and mix well. Let cook 5 - 10 min, then add in the other c. of lowfat milk. Cook mix for a few min till it becomes thickened. Add in tuna and peas, mix well. Cook a few min, then serve the tuna mix on top of rice or possibly toast if you choose. Serves 4 to 6.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 298g | |
| Recipe makes 4 servings | |
| Calories 242 | |
| Calories from Fat 68 | 28% |
| Total Fat 7.72g | 10% |
| Saturated Fat 4.58g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 34mg | 11% |
| Sodium 535mg | 22% |
| Potassium 411mg | 12% |
| Total Carbs 23.8g | 6% |
| Dietary Fiber 4.2g | 14% |
| Sugars 10.23g | 7% |
| Protein 19.35g | 31% |
