Creamed Tuna& Peas/English Muffins

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Time to Prepare this Recipe 30 minutes Prep: 10 minutes Cook: 20 minutes
Calories Per Serving and Nutrition Information 210 calories per serving view nutrition facts
# of servings this recipe makes 4 servings suggest servings
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Ingredients

2 tablespoons olive oil
3 tablespoons flour, all-purpose
1/8 teaspoon salt optional
1 dash white pepper to taste
1 each bay leaf
2 cups milk, skim
1 teaspoon sherry dry, optional
10 ounces green peas frozen
12 1/2 ounces tuna canned, water packed, drained and rinsed
4 each english muffins whole grain

Directions

In a small saucepan, heat oil over medium heat.

Add flour, salt, pepper and bay leaf, stirring constantly, 1 minute.

Gradually add milk and sherry, stirring constantly, until mixture thickens, 2 to 3 minutes.

Remove from heat and discard bay leaf.

Meanwhile, cook peas half as long as stated on the package; drain.

Flake tuna with a fork.

Add peas and tuna to sauce and mix well. Heat thoroughly.

Place 3/4 cup mixture over each split English muffin and serve immediately.

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Nutrition Facts

Serving Size 220g
Amount per Serving
Calories 210 31% of calories from fat
% Daily Value*
Total Fat 7.0g11%
 Saturated Fat 1.0g6%
 Trans Fat 0.0g
Cholesterol 20mg7%
Sodium 425mg18%
Total Carbohydrate 14.0g5%
 Dietary Fiber 2.0g6%
 Sugars 7.0g
Protein 21.0g42%
Vitamin A 11%  Vitamin C 6%
Calcium 16%  Iron 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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