Simple Tuna Casserole
Adapted from
The Microwave Cookbook
8 servings
| 3 tbsps low sodium chicken broth | 1 1/2 cups fat-free milk | ||
| 2 tbsps onions, chopped | 12 ozs tuna in water, drained and flaked | ||
| 3 tbsps unbleached flour | 3 ozs unseasoned stuffing cubes | ||
| 1 tsp salt | 10 ozs frozen peas and carrots combination, thawed | ||
| 1/4 tsp black pepper | 4 ozs cheddar cheese, shredded |
In a large glass bowl, add chicken broth and onions. Microwave on high for one minute or until onions are cooked. Add flour, salt, black pepper, and milk. Mix well. Microwave on high for four minutes, or until thickened, stirring every two minutes. Stir in tuna. Place bread cubes and peas and carrots combination, in a 8" glass dish. Pour sauce over vegetables and top with cheese. Microwave on high for nine minutes, or until heated through.
This recipe was made in a 1100-watt microwave.
| Calories | 197 | %CFF | 28 % | |
| Total Fat | 6 g | Saturated Fat | 3 mg | |
| Protein | 18 g | Cholesterol | 29 g | |
| Carbohydrates | 17 g | Sodium | 664 mg | |
| Sugars | 3 g | Fiber | 1 g | |
|
4.2 WW Points | ||||
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