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Tuna Casserole Recipe
|Brown rice flour||2 Teaspoon|
|Garlic powder||1⁄4 Teaspoon|
|Mixed spices||1⁄2 Teaspoon|
|Safflower oil||2 Teaspoon|
|Soybean milk||1 Cup (16 tbs)|
|Dijon style mustard||1⁄2 Teaspoon|
|Lemon juice||2 Teaspoon|
|Canned water packed tuna||7 Ounce, drained (1 Can)|
|Cooked peas||1 Cup (16 tbs) (Fresh / Frozen)|
|Sliced ripe olives||1⁄2 Cup (8 tbs), or chopped|
|Sliced water chestnuts||1⁄2 Cup (8 tbs)|
|Finely chopped nuts/Sunflower seeds||1⁄4 Cup (4 tbs)|
Serving size: Complete recipe
Calories 1256 Calories from Fat 373
% Daily Value*
Total Fat 42 g64%
Saturated Fat 5.5 g27.3%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2508.2 mg104.5%
Total Carbohydrates 179 g59.5%
Dietary Fiber 25.2 g100.8%
Sugars 21.1 g
Protein 43 g86.7%
Vitamin A 33.2% Vitamin C 48.2%
Calcium 24.5% Iron 91.9%
*Based on a 2000 Calorie diet
Stir into oil in a medium saucepan over low heat.
Add soybean milk and mustard.
Stir until thickened and flour is cooked.
Sprinkle lemon juice over tuna.
Stir into white sauce along with peas, olives, and chestnuts.
Stir until well mixed.
Pour into a small ovenproof casserole.
Sprinkle on nuts or sunflower seeds.
Bake at 350° 20-25 minutes, or until bubbly and seeds are lightly browned.