Tuna And Peas On A English Shingle

1. Put oil in a hot saucepan over medium heat. Add flour and bay, stirring constantly.

2. Gradually add milk, keep stirring, until it thickens.

3. Remove from heat and discard bay leaf.

4. Meanwhile, cook peas half done -- basically thawed and heated through, drain.

5. Flake tuna into sauce. Add peas. Mix well. Heat thoroughly.

6. Put 3/4 cup over each English muffin and serve.

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Nutrient	Quantity
Total fats	47.6053 g
Protein	104.3946 g
Carbohydrates	68.4688 g
Energy	1138.5354 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.7019 g
Water	917.1014 g
Aspartic acid	10.2458 g
Calcium, Ca	703.5053 mg
Lutein + zeaxanthin	2097.8624 g
Fiber, total dietary	8.0819 g
Fatty acids, total saturated 22:0	0.0462 g
Carotene, beta	1820.178 g
Niacin	32.3262 mg
Fatty acids, total saturated 18:4	0.1326 g
Vitamin A, RAE	2604.5673 g
Fatty acids, total trans-polyenoic	0.0511 g
Arginine	5.7184 g
Riboflavin	1.9111 mg
Tocopherol, beta	0.0014 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	1.2792 g
Fatty acids, total saturated 20:1	1.1262 g
Glutamic acid	16.8889 g
Stigmasterol	0.42 mg
Sodium, Na	353.7798 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5823 g
Total lipid (fat)	47.6053 g
Manganese, Mn	1.1177 mg
Proline	4.5837 g
Fatty acids, total saturated 16:0	7.597 g
Fatty acids, total saturated 8:0	0.366 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.6096 g
Choline, total	341.8583 mg
Fatty acids, total polyunsaturated 18:1 t	0.0042 g
Sugars, total	36.0194 g
Serine	4.6102 g
Fatty acids, total saturated 10:0	0.366 g
Fatty acids, total saturated 18:0	3.1334 g
Fatty acids, total saturated 20:4 undifferentiated	0.1462 g
Vitamin B-6	2.3055 mg
Selenium, Se	148.6139 g
Ash	9.0499 g
Vitamin D	781.56 IU
Menaquinone-4	4.88 g
Tocotrienol, delta	0.0014 mg
Fatty acids, total saturated 18:1 undifferentiated	15.9371 g
Pantothenic acid	7.7726 mg
Phenylalanine	4.2418 g
Beta-sitosterol	57.82 mg
Copper, Cu	0.6769 mg
Betaine	2.928 mg
Thiamin	1.51 mg
Retinol	2446.6 g
Methionine	2.8249 g
Iron, Fe	9.6148 mg
Carbohydrate, by difference	68.4688 g
Phosphorus, P	1452.8048 mg
Folate, total	151.4529 g
Fatty acids, total polyunsaturated 18:2 t,t	0.0511 g
Tocopherol, gamma	3.8276 mg
Fatty acids, total saturated 4:0	0.366 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.9622 g
Fatty acids, total saturated 22:1 undifferentiated	0.8058 g
Alanine	5.5824 g
Cholesterol	178 mg
Valine	5.9691 g
Fatty acids, total saturated 18:2 undifferentiated	3.7318 g
Glycine	4.3938 g
Carotene, alpha	124.7378 g
Fatty acids, total saturated 14:0	1.9301 g
Zinc, Zn	4.848 mg
Isoleucine	4.9791 g
Tocopherol, delta	0.1386 mg
Fatty acids, total saturated 12:0	0.3758 g
Fatty acids, total polyunsaturated	10.1283 g
Leucine	8.6965 g
Tocotrienol, alpha	0.0042 mg
Vitamin A, IU	11294.3498 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.425 g
Folate, DFE	151.4529 g
Tryptophan	1.1804 g
Vitamin C, total ascorbic acid	170.097 mg
Fatty acids, total polyunsaturated 18:1 c	8.64 g
Fatty acids, total saturated 20:0	0.091 g
Fatty acids, total saturated 6:0	0.366 g
Campesterol	33.74 mg
Lactose	24.644 g
Tyrosine	3.8254 g
Vitamin B-12	34.258 g
Vitamin K (phylloquinone)	82.3197 g
Fatty acids, total saturated	14.6311 g
Histidine	2.8917 g
Fatty acids, total monounsaturated	18.4516 g
Threonine	4.475 g
Folate, food	151.4529 g
Vitamin D (D2 + D3)	19.868 g
Vitamin D3 (cholecalciferol)	19.868 g
Vitamin E (alpha-tocopherol)	7.3242 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	3.026 g
Fatty acids, total trans	0.0553 g
Fatty acids, total trans-monoenoic	0.0042 g
Magnesium, Mg	297.2076 mg
Lysine	9.2051 g
Potassium, K	2090.4649 mg
Cystine	1.0651 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	2 cups	297.68	23.3264	15.9576
Bay leaf	1	0	0	0
Tuna	12 ounces	489.6	0	16.66
flour	3 tablespoons	108.4275	23.7385	0.4207
canola oil	1 tablespoon	123.76	0	14
pea	10 ounces	119.0679	21.4039	0.567
english muffin	4	0	0	0