Tuna (or chicken) Casserole

Cooked brown rice pasta (the fiber aids with digestion)
6 tbsp. butter or coconut oil
6 tbsp. whole wheat flour
1 tsp. salt
1/8 tsp. bk pepper
2.5 c. whole milk (or soy milk)
3 cans tuna (or diced chicken breast, cooked)
Frozen peas
Topping: sautéed mushrooms and onions
Grated parmesan cheese

Mix butter and flour to make a roux. Add the milk and bring to a boil. Lower flame and simmer until bubbles appear in the sauce. Add tuna, s&p, pasta and peas.
Stir until peas are soft. Top with cheese and extra s&p.