Tuna & Rice Bake
This recipe is quick and simple to make. It is perfect for feed a whole family, or it do as your meal prep for the week.
Filled with protein, healthy fats, low carbohydrates, and resistant starch.
Serve with a crisp green salad or coleslaw.
Ingredients
- 3/4 cup Brown Rice Cook & then cool so it becomes a resistant starch
- 1 tbsp Olive Oil
- 1 Brown onion, medium & finely chopped
- 2 cloves Garlic, crushed
- 2 stalks Celery, finely chopped
- 1 Red capsicum, medium, finely chopped
- 425 g Tuna can, in springwater, drained & flaked
- 1/4 cup Basil, fresh, chopped
- 8 Eggs
- 1/3 cup Cream
- 2/3 cup Parmesan Cheese, grated Or you can use low fat grated cheese
- 1 - 2 whole Tomato, sliced
Instructions
-
* Preheat oven to 180C/160C fan-forced.
* Grease a 6cm deep, 22cm (base) round cake pan. Line base and side with baking paper.
* Cook rice following packet directions.
* Meanwhile, heat oil in a large frypan over medium-high heat.
* Add the onion and garlic. Cook, stirring, for 3 minutes or until onion has softened.
* Add celery and capsicum. Cook, stirring, for 5 minutes or until vegetables are just tender.
* Remove from heat.
* Stir in tuna, basil and rice.
* Spoon the mixture into prepared pan.
* Whisk eggs, cream and parmesan in a bowl.
* Season with salt and pepper.
* Pour over rice mixture.
* Place sliced tomatoes on top of mixture.
* Tap the pan on the bench to remove air bubbles.
* Bake for 50 minutes to 1 hour, or until browned and cooked through.
* Stand in pan for 5 minutes.
