Low GI Recipes – Tuna Bake

Elvis Elvis


Low GI Recipes   Tuna Bake

2 tbspns of olive oil
1 can 425 g of tuna in spring water
2 1/2 cups of skim milk
2 tbspns of plain whole meal flour
1 cup of low fat or no fat cheese
80 grams of peas
180 grams boiled durum wheat pasta
50 grams chopped steamed carrots


Pre-heat oven to 200 degrees centigrade. Heal oil in saucepan for 1 minute. Add the whole meal flour and mix, heat for 2 minutes and then add a few ml’s of milk to form a paste. Continue adding the milk in small amounts, over the heat, until all finished and stir continuously until the flour mixture and milk is combined.

heat the mixture, while still stirring and the mixture thickens. Add half the cheese and heat until cheese has melted into the sauce.

In a casserole dish combine the cheese sauce, tuna, steamed carrot, peas and boiled pasta. Mix until the sauce covers all the ingredients. Top with the other half of cheese and place in the oven for 15 minutes or until cheese has melted. Remove from the oven and serve.