Directions:
- Preheat oven to 375 degrees. Prepare toast cups: Spread one side of each bread slice lightly with butter. Gently push a bread slice, buttered-side down, into each of eight 6 oz. custard cups or 2 1/2-inch muffin-pan cups. Bake 10 to 12 minutes until lightly browned. Remove toast cups from custard cups or muffin-pan cups.
- Meanwhile, in a 3 quart saucepan over medium heat, melt 2 T. butter; stir in flour, mustard, and pepper until blended. Gradually stir in milk and Worcestershire; cook, stirring constantly, until mixture is slightly thickened. Add frozen vegetables, tuna, and cheese; cook until vegetables and tuna are heated through and cheese is melted, stirring frequently.
- To serve, arrange 2 toast cups on each of four plates: spoon some tuna-vegetable mixture into cups. Garnish each plate with some cherry tomatoes and watercress.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 469.82 Kcal (1967 kJ) | ||
| Calories from fat | 61.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.79g | 10% | |
|---|---|---|---|
| Cholesterol | 12.23mg | 4% | |
| Sodium | 770.85mg | 32% | |
| Potassium | 647.35mg | 14% | |
| Total Carbs | 77.67g | 26% | |
| Sugars | 12.02g | 48% | |
| Dietary Fiber | 15.1g | 60% | |
| Protein | 26.18g | 52% | |
| Vitamin C | 12.2mg | 20% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 7.2mg | 40% | |
| Calcium | 1000.2mg | 100% | |
| Amount Per 100 g | |||
| Calories | 119.68 Kcal (501 kJ) | ||
| Calories from fat | 15.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.73g | 10% | |
|---|---|---|---|
| Cholesterol | 3.12mg | 4% | |
| Sodium | 196.36mg | 32% | |
| Potassium | 164.9mg | 14% | |
| Total Carbs | 19.79g | 26% | |
| Sugars | 3.06g | 48% | |
| Dietary Fiber | 3.85g | 60% | |
| Protein | 6.67g | 52% | |
| Vitamin C | 3.1mg | 20% | |
| Iron | 1.8mg | 40% | |
| Calcium | 254.8mg | 100% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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