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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (720g) Recipe makes 1 servings |
||
| Calories 536 | ||
| Calories from Fat 193 | (36%) | |
| Amount Per Serving | %DV | |
| Total Fat 21.5g | 33% | |
| Saturated Fat 8.5g | 42% | |
| Monounsaturated Fat 9.0g | ||
| Polyunsaturated Fat 2.5g | ||
| Trans Fat 0.0g | ||
| Cholesterol 82mg | 27% | |
| Sodium 857mg | 35% | |
| Potassium 1376mg | 39% | |
| Total Carbohydrate 50.4g | 16% | |
| Dietary Fiber 6.0g | 24% | |
| Sugars 8.2g | ||
| Protein 40.2g | 80% | |
Ingredients
- 1 (100 g) can tuna in water, do not drain
- 1 (100 g) can creamed corn
- 1/2 onion, chopped
- 1/4-1/2 head broccoli, cut into small florets
- 1/2 tablespoon olive oil
- 1/2 tablespoon flour
- 300 ml milk, I used skim
- salt and pepper, to taste
- cayenne pepper (optional)
Directions
1
Heat oil in pan over medium heat.2
Add flour and whisk until well blended.3
Add onion and broccoli, simmer on low heat for 10 minutes.4
Add tuna (and the liquid), corn, salt, and pepper.5
Simmer until thickens and broccoli is tender - approximately 10 minutes.6
(optional) Sprinkle with cayenne pepper before serving. Serve with baguette or garlic bread, if desired.
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- Course > Main Dish
- Course > Soups > Chowders
- Main Ingredient > Seafood > Fish > Saltwater > Tuna
- Main Ingredient > Vegetables > Broccoli
- Main Ingredient > Vegetables > Corn
- Preparation > Time to Make > < 30 mins
- Preparation > Simple
- Preparation > Equipment > Stove Top
- Preparation > Number of Servings > For 1 or 2
- Preparation > Presentation > Served Hot
- Occasion > Seasonal > Fall
- Occasion > Seasonal > Winter
- Occasion > Taste/Mood > Comfort Food
- Dietary > Lighter Fare > Healthy
- Dietary > Low in... > Low Sodium
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