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Tuna Rice Casserole


Ever have one of those nights where you can't think of a thing for dinner and end up pawing randomly through cookbooks looking for something that sounds good and that you have the ingredients for? This was the result. And it actually worked out well. the top layer is a quiche-like custard. I used the egg substitute to cut down on cholesterol, but you can use a read egg for each 1/4 cup if that isn't a concern for you.

1/4 c Egg Substitute
2 c Rice,Cooked
2 T Unsalted Butter,Melted
1/2 t Basil
1 T Minced Onion
1 cn Low Sodium Tuna
3/4 c Egg Substitute
1 c Skim Milk
4 oz Swiss Cheese,Shredded

Combine rice, egg, melted butter and spices. Press into the bottom of an 8x8 baking dish sprayed with non-stick vegetable oil spray. Spread tuna over top. Combine remaining egg, milk and cheese and pour over top. Bake at 350 for 40-45 minutes until a knife inserted near the center comes out clean.

Yield: 4 Servings

Sodium Category: ModerateSodium

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 4

Amount Per Serving
Calories 370
Calories from Fat 135

% Daily Values *

Total Fat 15 gr
  Saturated Fat 8 gr
  Polyunsaturated Fat 1 gr
  Monounsaturated Fat 2 gr
Cholesterol 50 mg
Sodium 208 mg
Potassium 478 mg
Carbohydrates 27 gr
  Dietary Fiber 0.5gr
Protein 31 gr
23%
42%
 
 
17%
8%
12%
9%
2%
 

Vitamin A
Vitamin C
Calcium
Iron
35%
3%
15%
17%

* Percent Daily Values are based on
a 2000 calorie diet

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