4 tbsp butter/margarine/dairy-free margarine
8 tbsp plain flour
1 litre cow's/soy/rice milk (I find it works best with skim cow's/soy milk or rice milk as 'fatter' milk makes the sauce too thick)
1 large tin tuna in brine
1 small tin pineapple pieces, drained
500g frozen peas/corn/carrot mix or equivalent cooked, fresh vegetables cut into pea-sized pieces
1 tbsp wholegrain mustard (more or less to taste)
Melt butter in large pan. Remove from heat, add flour and stir until smooth. Return to gentle heat and cook for 1 minute, stirring well. Add milk and stir until smooth. Return to heat and stir until boiling. Boil 2-3 minutes. Remove from heat.
Stir in tuna, pineapple, vegetables (no need to thaw frozen veg) and mustard.
Reheat before serving.
Individual portions can be frozen. I like to put a few child-sized serves in the freezer for quick and easy dinners.