Monday, March 1, 2010

Low fat Tuna Mornay

(serves 4)


2 cans tuna in brine (425g each), drained 

1 tsp chicken stock powder, reduced salt 

1 small brown onion, diced 

1 Tbsp plain flour 

2 tsp reduced fat margarine 

2 sachets single serve light mushroom soup 

2 cup skim milk 


Microwave onion in a little water on High for 5 minutes.

Melt margarine in medium-sized saucepan, add flour, mix well. Gradually beat in milk (use whisk to avoid lumps) until white sauce is made. 

Add soup, stock powder and mix well. Stir in tuna, onion. Bring to boil, simmer for 5 minutes.

Nutritional info

Cals - 431
Kjs - 1799
Fat - 5.5g
Sat - 2.3g
Fibre - 5.1g
Prot - 70.0g
Carb - 24.0g
Sugar - 12.3g
Sod - 1186mg

Credit is due to Calorie King where i found the recipe.

Note:- the accompanying picture is actually a serve over thin spiral pasta that was used for my hubbys lunch the next day. The nutritional info is without pasta. I also added mushroom.

It does kind of look a ittle worse for wear but i can assure you that the taste is A+++. Even my finicky eaters scoffed it down.

Salad with corn thin croutons

(serves 1)

This recipe is just a basic garden salad with some added extras for fullness:-




Baby Spinach leaves

Hard boiled egg

Rainbow salad mix (from woolworths, Thin strips ofCarrot, Beetroot and Broccoli stems)

25g of light spreadable cream cheese

2 corn thins (Soy & Linseed) broken into small chunks.

Slice or dice - whichever you like, your ingredients and arrange on your plate to suit.

Easy, Peasy.

Nutritional info

Cals - 232
Kjs - 975
Fat - 9.3g
Sat - 4.4g
Fibre - 5.1g
Prot - 15.1g
Carb - 18.3g
Sugar - 10.2g
Sod - 186mg