Ingredients
3 tablespoons olive oil1/4 cup plain flour
2 1/2 cups milk
1/2 teaspoon cinnamon
1/2 cup grated tasty cheese
300 grams of cooked and drained large tubular pasta
425 gram canned tuna in oil
1 1/2 cups frozen mixed vegetables
Method
1. In a non-stick saucepan,warm olive oil on medium heat.
2. Add flour, and cinnamon, while stirring and cook for 1 minute.
3. Remove saucepan from heat and slowly whisk in milk until smooth.
4. Return saucepan to stove and cook, stirring until sauce boils and thickens.
5. Reduce heat to low and simmer for 3 minutes. Then slowly add half cheese until melted and combined.
6. Remove the white sauce from stove and slowly mix in cooked pasta, tuna and frozen vegetables. Pour into a casserole dish. {2-quart dish (8 cups) – 11" x 7" x 1.5" (oblong)}
7. Add remaining cheese to the top and bake in a moderate oven, 180°C, for 15-20 minutes.
Recipe Stars
Tuna is an inexpensive source of protein.
Cow's milk is a good source of many nutrients including calcium.
Frozen vegetables are a simple way to increase your intake of important nutrients.
Cinnamon might help the body use insulin more efficiently.