Tuna Rice Pie
While tuna is most commonly used in this tasty Tuna Rice Pie, you can also choose salmon in place of the tuna for an omega-3 packed dish. Greatly reduced in fat, not flavor!
1/3 cup uncooked white rice
1/4 teaspoon salt
1 teaspoon butter
2 large eggs, or 1/2 cup egg substitute
1 6-1/2-oz. can* water packed tuna
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 oz) low fat Swiss cheese (or Colby if preferred)
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.
* You can replace salmon, drained and flaked, for the tuna, if desired.
Recipe makes 6 servings
Calories: 190; Fat: 5g; Cholesterol: 86mg; Sodium: 322mg; Carbohydrates: 16g; Protein: 19g; Fiber: 2g;
Exchanges: 1 Starch, 2 Lean Meat