Ingredients:
1/3 cup uncooked white rice
1/4 teaspoon salt
1 teaspoon margarine
2 large eggs, or 1/2 cup egg substitute
One 6-1/2 ounce can water-packed tuna or salmon, drained and flaked
3/4 cup fat-free milk
1-1/2 cups fresh or thawed frozen peas
1 tablespoon chopped fresh parsley or 1/2 teaspoon dried parsley flakes
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 slices (4 ounce) reduced-fat Swiss or reduced-fat Colby cheese
Directions:
Preheat the oven to 350-degrees. Prepare a 9-inch pie pan with nonstick spray.
Combine the rice, 1-cup water, and the salt in a small saucepan; bring to a boil, cover, and simmer 14 minutes. Separate the rice grains with a fork.
Beat one egg in a small bowl. Stir the margarine and beaten egg (or 1/4 cup egg substitute) into the rice mixture. Press the rice against the sides and bottom of the pie pan to make a crust. Spread the tuna or salmon evenly over the rice.
In a saucepan, heat the milk and peas to a simmer. Add the parsley, pepper, and nutmeg. Beat the remaining egg and stir it into the milk mixture. Pour over the tuna.
Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in six equal wedges.
Recipe makes six servings (1 Tuna Rice Pie).
Nutritional information per serving (1/4 of recipe):
Calories: 190
Fat: 5g
Cholesterol: 86mg
Sodium: 322mg
Carbohydrates: 16g
Protein: 19g
Fiber: 2g
Exchanges: 1 Starch, 2 Lean Meat
Ingredients:
1/3 cup uncooked white rice
1/4 teaspoon salt
1 teaspoon margarine
2 large eggs, or 1/2 cup egg substitute
One 6-1/2 ounce can water-packed tuna or salmon, drained and flaked
3/4 cup fat-free milk
1-1/2 cups fresh or thawed frozen peas
1 tablespoon chopped fresh parsley or 1/2 teaspoon dried parsley flakes
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 slices (4 ounce) reduced-fat Swiss or reduced-fat Colby cheese
Directions:
Preheat the oven to 350-degrees. Prepare a 9-inch pie pan with nonstick spray.
Combine the rice, 1-cup water, and the salt in a small saucepan; bring to a boil, cover, and simmer 14 minutes. Separate the rice grains with a fork.
Beat one egg in a small bowl. Stir the margarine and beaten egg (or 1/4 cup egg substitute) into the rice mixture. Press the rice against the sides and bottom of the pie pan to make a crust. Spread the tuna or salmon evenly over the rice.
In a saucepan, heat the milk and peas to a simmer. Add the parsley, pepper, and nutmeg. Beat the remaining egg and stir it into the milk mixture. Pour over the tuna.
Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in six equal wedges.
Recipe makes six servings (1 Tuna Rice Pie).
Nutritional information per serving (1/4 of recipe):
Calories: 190
Fat: 5g
Cholesterol: 86mg
Sodium: 322mg
Carbohydrates: 16g
Protein: 19g
Fiber: 2g
Exchanges: 1 Starch, 2 Lean Meat
