Cheesy Tuna Rice

 

There’s nothing fishy about the nutritional credentials of this tasty and simple lunch. It’s got you covered with plenty of protein, slow-release carbs, and omega 3s.

Ingredients

  • 1 1/2 cups cooked basmati rice
  • 1 cup canned or frozen corn kernels
  • 1 x 185g can tuna in spring water, drained, flaked
  • 1/2 cup reduced-fat ricotta cheese
  • 1 egg
  • 2 tablespoons grated parmesan cheese

Method

  1. Crank your oven up to 180C or 160C fan forced. Combine the rice in a large bowl with the corn and tuna, give it a good mix and season with salt and pepper.
  2. Scrape the rice mixture into a 4-cup (1-litre) capacity baking dish. In the same bowl, combine the ricotta, egg, and parmesan and beat with a fork until smooth. Spread the cheese mixture evenly over the rice
  3. Bake for 15 minutes or until the rice is warmed through and the top is golden and bubbling. Rice will keep covered in the fridge for up to 3 days.

 

  • SERVES – 2
  • PROTEIN – 33.8g
  • CARBS – 63.4g
  • SUGAR – 4.5g
  • FAT – 8.8g
2018-11-09T14:21:29+00:00

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