CHEF KABELO’S Pilchard & Broccoli Bake

Ingredients

• Lucky Star Pilchards in Tomato Sauce 1 can (400 g)
• Broccoli florets 2 cups (500 ml)
• Cooked rice 3 cups (750 ml)
• Butter 3 Tbsp (45 ml)
• Cheddar cheese, grated 2 cups (500 ml)
• Medium onion, finely chopped 1
• Garlic cloves, crushed 2
• Cake wheat flour 3 Tbsp (45 ml)
• Milk 2 cups (500 ml)
• Salt
• pepper