3 tbs p. flour                                                                                                             
2 tbsp. of olive oil                                                                                                      
1 cups of skim milk                                                                                                      
cup of non-fat dry milk                                                                                                 
cup of chopped onions                                                                                                   
cup of chopped mushrooms                                                                                                
2 cups of cooked peas                                                                                                     
tsp. basil                                                                                                              
1 can of salmon (14 3/4 oz.)                                                                                              
4 cups of mashed potato                                                                                                   
In a large saucepan mix the oil and flour.  Gradually add                                                                 
the skim milk, then add the dry milk, onions and mushrooms.                                                               
Simmer about 15 minutes.  Add the salmon and peas.                                                                      
In a 2 qt. lightly greased casserole, put the 4 cups of                                                                   
mashed potatoes, making a hollow in center large enough for                                                               
the salmon mixture.  Put the salmon mixture in the hollow.                                                                
Bake at 350 degrees for about 30 minutes.  Serve hot.                                                                     
Note:  You can substitute 2 cans of solid white albacore                                                                  
tuna for the salmon.  Solid white albacore tuna also                                                                      
contains Omega 3, which is thought to protect against heart                                                               
disease.   Put the tuna in a colander and rinse with cold                                                                 
water.  You will rinse away a fair percentage of the sodium                                                               
and only a minimal percentage of the important Omega 3.                                                                   
This recipe provides calcium, magnesium, potassium, Omega 3                                                               
(thought to protect against heart disease), iron, zinc,                                                                   
copper, chromium, Vitamins A, D, E, C, as well as the B                                                                   


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