Tuna rice and vegetable casserole

 Equipment: large skillet

Ingredients 

1.5 tablespoons of butter

2 tablespoons flour

1.5 cups of milk

Pepper

Parmesan sheesh or mixed shredded cheese

2 large cans of tuna 

1-2 carrots shredded (#1 cone)

1-2 cups Cooked brown rice (or 1 cup uncooked pasta)

Green beans 

1 Shredded zucchini (cone 2)

Sliced mushrooms

Kale or spinach

Salt

Instructions 

In skillet, over medium to low heat, melt butter. Add flour and mix. Add milk and simmer until thickened. Add tuna, carrots, cheese and pepper to taste. 

Layer veggies with some cheese and pepper. 

Top with kale. 

Set to medium. Wait for the click. Turn to low for 20 mins.