Post by marlaoh on Sept 13, 2004 8:03:36 GMT -6
Diabetic Tuna Rice Pie
uncooked long grain rice 1/3 cup ---
salt 1/4 tsp ---
margarine 1 tsp ---
egg,or 1/2 cup egg substitute 2 ea ---
can water-packed tuna or salmon,drained and flaked --- 6 1/2 oz
milk, fat-free (skim) 3/4 cup ---
fresh or thawed frozen peas 1 1/2 cups ---
parsley 1 Tbsp ---
freshly ground pepper 1/4 tsp ---
nutmeg 1/8 tsp ---
slices reduced-fat Swiss or Colby 4 slices ---
Nutrition Information
Amount per serving
Calories 190
Calories From Fat 45
Total Fat 5 g
Saturated Fat 2 g
Cholestrol 86 mg
Sodium 322 mg
Total Carbohydrate 16 g
Dietary Fiber 2 g
Sugars 4 g
Protein 19 g
Preparation Instructions
Preheat the oven to 350 degrees F. Prepare a 9-inch pie pan with nonstick pan 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 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.
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.
Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in 6 equal wedges.
uncooked long grain rice 1/3 cup ---
salt 1/4 tsp ---
margarine 1 tsp ---
egg,or 1/2 cup egg substitute 2 ea ---
can water-packed tuna or salmon,drained and flaked --- 6 1/2 oz
milk, fat-free (skim) 3/4 cup ---
fresh or thawed frozen peas 1 1/2 cups ---
parsley 1 Tbsp ---
freshly ground pepper 1/4 tsp ---
nutmeg 1/8 tsp ---
slices reduced-fat Swiss or Colby 4 slices ---
Nutrition Information
Amount per serving
Calories 190
Calories From Fat 45
Total Fat 5 g
Saturated Fat 2 g
Cholestrol 86 mg
Sodium 322 mg
Total Carbohydrate 16 g
Dietary Fiber 2 g
Sugars 4 g
Protein 19 g
Preparation Instructions
Preheat the oven to 350 degrees F. Prepare a 9-inch pie pan with nonstick pan 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 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.
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.
Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in 6 equal wedges.