Two tins of chunky tuna - one in brine and one in springwater - both water if you prefer.

One onion - diced
One cup mixed frozen vegies
Two ounces of butter - sorry don't know the metric equivalent
Two really full tablespoons of flour
One large carton of vegie or chicken stock or you can use milk if you want it more like a mornay

Melt butter in saucepan and lightly fry the onions
Add the flour and stir for a couple of minutes being careful not to let it burn
(at this stage you can add some curry powder if you want to)
Slowly add the stock (or milk) and make sure you keep stirring it so it won't go lumpy
Keep adding stock till you get a good semi thick sauce

Drain the tuna and break up any large pieces and then add to the sauce
Add the vegies
Salt and pepper to taste

Cook a further couple of minutes until it is all heated through

Serve with some boiled rice or noodles

You can also do this with left over chicken or maybe prawns or just make it a vegetable one for those of you who don't like meat or seafood.
You are only limited by your imagination

Thanks Ma. Cheers,xina.

hmm thanks Ma, might try it one day, ...