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–+ servings

Low-fat Tuna Mornay

Real tuna mornay with loads of flavour, but low on fat.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Cuisine Fish & Shellfish, High Calcium, Low Carbohydrate, Quick Easy
Servings 4 People

Ingredients
  

  • 2 cans Tuna in Brine (425g each) Drained
  • 1 tsp Chicken Stock Powder Reduced salt
  • 1 pc Small Brown Onion Diced
  • 1 Tbsp Plain Flour
  • 2 tsp Reduced Fat Margarine
  • 2 Sachets Single Serve Light Mushroom Soup
  • 2 cups Skim Milk

Instructions
 

  • Microwave onion in a little water on High for 5 minutes.
  • Melt margarine in medium-sized saucepan, add flour, mix well. Gradually beat in milk (use whisk to avoid lumps) until white sauce is made.
  • Add soup, stock powder and mix well. Stir in tuna, onion. Bring to boil, simmer for 5 minutes.
  • Serve with boiled rice or pasta.

NUTRITIONAL INFO

Calories :431
Kilojoules :1799
Fat :5.5
Carbohydrate :24
Protein :70
Sodium :1186
Saturated Fat :2.3
Fiber :0.3
Calcium :354
Sugar :12.3
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