Here's an easy and tasty solution for last-minute dinners -- you probably have most of the ingredients in your cupboard. From the American Diabetes Association. long-grain rice, salt, margarine, eggs or egg substitute, canned water-packed tuna or salmon, skim milk, peas, parsley, ground pepper, nutmeg, reduced-fat Swiss cheese or Colby cheese cvt

Ingredients

1 1/8	cups cooked long grain rice (20045), from 1/3 cup uncooked rice, prepared as below
1	tsp margarine
2	eggs, or 1/2 cup egg substitute
6 1/2	oz (canned water-packed) tuna (15121) or salmon, drained and flaked
3/4	cup skim milk
1 1/2	cups fresh or thawed frozen peas (11313)
1	tbsp parsley
1/4	tsp freshly ground pepper
1/8	tsp nutmeg
3	oz (4 slices) reduced-fat Swiss cheese (96014) or Colby cheese

Directions

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 1/4 tsp 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.
   
   

Categories

Cheese, Eggs, Fish, Rice, Vegetables, Main Dish, American, Bake, Gluten-Free, Sugar-Free

Nutritional Analysis

Nutrition Grade 96% confidence

Good points High in niacin Very high in selenium High in vitamin A High in vitamin B12

Bad points High in cholesterol