Рецепт Shit On A Shingle/Poormans Fish Sandwich
Порций: 4
Ингредиенты
- 1 (4 ounce.) can of tuna
- 1/2 stick of butter
- 1 can peas, drain liquid
- 1/4 c. flour
- 2 c. lowfat milk
- Salt and pepper
- Bread
Инструкции
- In medium saucepan heat butter. Mix flour with 3 tbsp. of the lowfat milk stir till lumps are gone. Add in to the melted butter; stirring constantly. Over medium heat gradually add in the remainder of the lowfat milk. Cook till thickened to a gravy like consistency. Add in liquid removed tuna and peas; cook over low heat for 5 min. Season to taste. Serve on toast. For variety canned salmon, chicken or possibly ham; or possibly grnd hamburger or possibly beef can substitute for the tuna.
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Nutrition Facts
Amount Per Serving | %DV |
---|---|
Serving Size 315g | |
Recipe makes 4 servings | |
Calories 321 | |
Calories from Fat 123 | 38% |
Total Fat 14.02g | 18% |
Saturated Fat 8.35g | 33% |
Trans Fat 0.0g | |
Cholesterol 54mg | 18% |
Sodium 625mg | 26% |
Potassium 425mg | 12% |
Total Carbs 28.59g | 8% |
Dietary Fiber 4.4g | 15% |
Sugars 10.41g | 7% |
Protein 20.36g | 33% |