Mediterranean Tuna and Rice Pie Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 brown onion, chopped
2 garlic cloves, crushed
1 cup basmati rice
1 3/4 cups chicken stock
425 g tuna in vegetable oil, drained, flaked
1/2 cup sun-dried tomato, drained, finely chopped (125g)
200 g bocconcini, drained, roughly chopped
50 g parmesan cheese, finely grated
100 g baby spinach leaves, shredded
3 eggs, lightly beaten

Directions:

Heat oil in a saucepan over medium heat. Add onion and garlic. Cook, stirring often, for 7 to 8 minutes or until onion is soft. Increase heat to high and add rice. Cook, stirring, for 1 minute. Stir in stock. Bring to a simmer. Reduce heat to low. Cover and cook for 10 minutes. Remove from heat. Stand, covered, for 10 minutes. Transfer to a bowl. Set aside for 10 minutes to cool.
Preheat oven to 190°C Grease and line base of a 6cm deep, 20cm (base) springform pan. Add tuna, tomato, bocconcini, parmesan, spinach and egg to cooled rice mixture. Season with salt and pepper. Mix until well combined.
Press rice mixture into prepared pan. Bake for 40 to 50 minutes or until set and crisp around the edges. Stand in pan for 10 minutes. Run a knife around the edge to loosen pie.
Cut pie into wedges and serve warm.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	321.61 Kcal (1347 kJ)
Calories from fat	167.65 Kcal
		% Daily Value*
Total Fat	18.63g	29%
Cholesterol	108.27mg	36%
Sodium	377.72mg	16%
Potassium	296.49mg	6%
Total Carbs	17.91g	6%
Sugars	1.67g	7%
Dietary Fiber	1.25g	5%
Protein	27.26g	55%
Vitamin C	11.7mg	20%
Iron	12.8mg	71%
Calcium	100.3mg	10%

Amount Per 100 g
Calories	147.14 Kcal (616 kJ)
Calories from fat	76.7 Kcal
		% Daily Value*
Total Fat	8.52g	29%
Cholesterol	49.53mg	36%
Sodium	172.81mg	16%
Potassium	135.64mg	6%
Total Carbs	8.19g	6%
Sugars	0.76g	7%
Dietary Fiber	0.57g	5%
Protein	12.47g	55%
Vitamin C	5.4mg	20%
Iron	5.9mg	71%
Calcium	45.9mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.7

Points
9

PointsPlus

Good Points

saturated fat free

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