Tuna Rice Pie
Here's an easy and tasty solution for last-minute dinners — you probably have most of the ingredients in your cupboard.
Number of Servings: 6
Serving Size: 1 wedge
Ingredients:
uncooked long-grain rice - 1/3 cup
salt - 1/4 tsp
margarine - 1 tsp
egg, or 1/2 cup egg substitute - 2
can of water-packed tuna or salmon, drained and flaked - 6 1/2 oz
milk, fat-free (skim) - 3/4 cup
fresh or thawed frozen peas - 1 1/2 cups
parsley - 1 tbsp
freshly ground pepper - 1/4 tsp
nutmeg - 1/8 tsp
reduced-fat Swiss or Colby cheese - 4 slices
1. Preheat the oven to 350 degrees F. Prepare a 9-inch pie pan with nonstick pan spray.
2. 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.
3. Beat 1 egg in a small bowl. Stir the margarine and beaten egg into the rice mixture. Press the rice against the sides and bottom of the pie pan to make crust. Spread the tuna or salmon evenly over the rice.
4. In a saucepan, heat the milk and peas to a simmer. Add the parsley, pepper, and nutmeg. Beat the remaining egg and stir into the milk mixture. Pour over the tuna.
5. Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in 6 equal wedges.
Exchanges Per Serving
1 Starch
2 Meat Lean
Nutrition Information
Amount per serving
Calories 190
Calories from Fat 45
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 86 mg
Sodium 322 mg
Total Carbohydrate 16 g
Dietary Fiber 2 g
Sugars 4 g
Protein 19 g
B-man
Tuna Rice Pie
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