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INGREDIENTS
1 scoop
100% ANY WHEY
Protein
1/4 cup Promise® spread
1/4 cup whole-wheat flour
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups skim milk
1 6 oz. can tuna fish (in
water) drained
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1 |
To make white sauce;
melt Promise®, blend in
flour, salt, and pepper.
Mix until smooth. |
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2 |
Mix
100% ANY WHEY
Protein
with milk. |
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3 |
Stir milk with flour
mixture and heat while
stirring constantly.
Heat until mixture boils
and thickens. |
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4 |
Add drained tuna fish to
sauce. Stir until well
mixed and thoroughly
heated. |
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5 |
Serve over rice,
whole-wheat toast, or
vegetables. |
Yields 2
servings
42 g Protein/Serving
Promise is a registered
trademark of Lipton |
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