Tuna a la King

Author: Canadian Living

Tuna, tuna, tuna, you told us, confirming that comforting, old-fashioned tuna casserole has never really gone out of style. Here's a creamy adaptation, which gets an extra calcium boost from evaporated milk, to serve over rice, noodles or baked potatoes.

  • Portion size 4 servings

Ingredients

  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon dried thyme
  • 1 can 2% evaporated milk
  • 2 cans solid tuna drained and broken into chunks
  • 1 cup frozen peas
  • 1 cup frozen mixed vegetables
  • 1 tablespoon lemon juice

Method

In saucepan, melt butter over medium heat. Whisk in flour and thyme; cook, stirring, for 1 minute. Slowly whisk in evaporated milk; cook, stirring, for 10 minutes or until slightly thickened.

Add tuna and peas; cook for 5 minutes or until hot. Stir in lemon juice.

 

Nutritional facts <b>Per serving:</b> about

  • Sodium 444 mg
  • Protein 28 g
  • Calories 267.0
  • Total fat 8 g
  • Cholesterol 45 mg
  • Saturated fat 5 g
  • Total carbohydrate 19 g

%RDI

  • Iron 15.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 28.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 15.0
  • Vitamin C 20.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tuna a la King

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