300 gram Broccoli, trimmed, cut into small florets
1 Corn cob
1 tablespoon Cornflour
2 teaspoon Olive oil
1 Brown onion, finely chopped
2 Garlic Cloves, Crushed
1 teaspoon Finely grated lemon rind
250 milliliter Reduced fat milk, plus 60ml extra
185 gram Tin tuna in spring water, drained, flaked
2 tablespoon Chopped flat-leaf parsley
25 gram Finely Grated Parmesan
Nutrition value
238
calories per serving
9 g Fat20 g Protein17 g Carbs4 g FiberOther
Current Totals
9 g Fat
20 g Protein
17 g Carbs
4 g Fiber
MacroNutrients
Carbs
17 g
Protein
20 g
Fiber
4 g
Fats
Fat
9 g
Vitamins & Minerals
Calcium
198 mg
Iron
3 mg
Vitamin A
471 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
2 mg
Vitamin B6
32 mg
Vitamin B9
723 mcg
Vitamin B12
0 mcg
Vitamin C
34 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
71 mg
Manganese
1 mg
Phosphorus
303 mg
Selenium
18 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
