Creamed Tuna Fish on a Shingle Recipe

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Ingredients:

Serving

6 oz light chunk tuna in water, drained
3 tbsp butter
3 tbsp flour
1 cup skim milk
1/4 tsp salt
1/4-1/2 tsp pepper
1/2 cup low-fat cheddar cheese

Directions:

Melt butter over med heat in small sauce pan.
Add flour slowly, stirring constantly until well combined (it should form a smooth paste with no balls of flour still hidden).
Add milk slowly, stirring in between each addition till all is smooth and not curdled looking.
Add salt and pepper.
Lastly, add the tuna fish and bring to a low boil. If sauce is too thick for your liking, add more milk - too thin, add more flour.
*sauce will thicken a bit as it simmers*.
I like to add more pepper- towards the 1/2 teaspoons mark- but add to your liking.
Toast 6 slices of bread in toaster, immediately upon removing from toaster put a large spoonful of tuna mixture on top of toast and spread evenly over top.
Grate desired amount of cheese on top and serve!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	138.69 Kcal (581 kJ)
Calories from fat	69.94 Kcal
		% Daily Value*
Total Fat	7.77g	12%
Cholesterol	28.6mg	10%
Sodium	360.8mg	15%
Potassium	139.18mg	3%
Total Carbs	7.03g	2%
Sugars	2.17g	9%
Dietary Fiber	0.55g	2%
Protein	9.94g	20%
Vitamin C	0.4mg	1%
Vitamin A	0.1mg	2%
Iron	0.9mg	5%
Calcium	150.7mg	15%

Amount Per 100 g
Calories	145.36 Kcal (609 kJ)
Calories from fat	73.3 Kcal
		% Daily Value*
Total Fat	8.14g	12%
Cholesterol	29.98mg	10%
Sodium	378.14mg	15%
Potassium	145.87mg	3%
Total Carbs	7.37g	2%
Sugars	2.27g	9%
Dietary Fiber	0.58g	2%
Protein	10.42g	20%
Vitamin C	0.4mg	1%
Vitamin A	0.1mg	2%
Iron	0.9mg	5%
Calcium	157.9mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.3

Points
4

PointsPlus

Good Points

saturated fat free

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