Tuna (or chicken) Pasta Dish

6 tbsp. olive oil (or butter)
6 tbsp. whole wheat flour
1 tsp. salt
1/8 tsp. bk pepper
2.5 c. whole milk (or soy milk)
2 cans tuna (or diced chicken breast, cooked)
1 large can peas (or frozen equivalent, which is healthier)
sauteed onions and mushrooms (optional)

mix first 4 ingredients in pot and heat
add milk, boil and stir
add rest of ingredients and some white wine and mushrooms/onions at the end (optional)

mix with whole wheat pasta of your choice and serve