Tuna Hot Pot
Good for an easy meal on Sunday night
3 medium sliced tomatoes (300grams)
440gram can tuna in brine drained (370grams)
3 medium potatoes cooked and sliced (300grams)
1 tabsp unsaturated margarine (20grams)
1 tabsp plain flour (10grams)
1/8 teaspoon cayenne pepper
1 cup non-fat milk (250ml)
½ cup 25% fat reduced cheese (60grams)
Grease a 1-½ litre casserole dish.
Place ½ tomatoes in the bottom of the dish followed by the coarsely flaked drained tuna.
Layer rest of the tomato on top of tuna followed by the sliced cooked potato.
Prepare the white sauce by melting the margarine, stirring in the flour and pepper to form a smooth paste.
Add milk slowly while stirring over low heat until thick and smooth.
Stir in the grated cheese.
Pour sauce over the potatoes and bake in a 200C oven for 20 minutes.
Serves : 4
Nutrients per Serve :
KJ 1207, Calories 289, Carbohydrates(grams) 16.2, Fat(grams) 10.3, Protein(grams) 32.5
This can be made with salmon and tinned drained asparagus as a change
This meal can be made Gluten Free if gluten free flour is used