Tuna Rice Puff Recipe

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Tuna Rice Puff
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Ingredients:

  • 1 1/3 cups water
  • 1/3 cup butter
  • 1 tsp salt
  • 1 1/2 cups milk
  • 1 (12 oz) can tuna, undrained
  • 2 tbsp grated onion
  • 1 tbsp lemon juice

Directions:

  1. Bring the rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes.
  2. Preheat an oven to 350 degrees F (175 degrees C). Beat egg whites until foamy in a large glass or metal mixing bowl. Lift your beater or whisk straight up: the egg whites should form a sharp peak that holds its shape; set aside.
  3. Melt the butter in a large saucepan over medium-low heat. Whisk in the flour, salt, and pepper; stir until the mixture becomes paste-like and light golden brown, about 5 minutes. Gradually whisk the milk into the flour mixture, and bring to a simmer over medium heat. Cook and stir 5 minutes. Whisk the egg yolks in a bowl until broken, then whisk in the milk mixture a few tablespoons at a time until you have whisked in 1/3 of the milk mixture. Scrape the egg yolk mixture into the saucepan with the remaining milk, and whisk until smooth. Cook 2 more minutes, stirring constantly.
  4. Remove the milk sauce from the heat, and stir in the rice, tuna, onion, and lemon juice. Gently fold in the egg whites until evenly blended, then pour into a 1 1/2 quart casserole dish.
  5. Bake in the preheated oven until the casserole has puffed slightly, is golden brown, and has set in the center, about 40 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1459.9 Kcal (6112 kJ)
Calories from fat 652.77 Kcal
% Daily Value*
Total Fat 72.53g 112%
Cholesterol 506.53mg 169%
Sodium 2742.94mg 114%
Potassium 1090.52mg 23%
Total Carbs 150.11g 50%
Sugars 20.3g 81%
Dietary Fiber 2.79g 11%
Protein 49.52g 99%
Vitamin C 7.3mg 12%
Vitamin A 1mg 34%
Iron 7.6mg 42%
Calcium 580mg 58%
Amount Per 100 g
Calories 127.65 Kcal (534 kJ)
Calories from fat 57.08 Kcal
% Daily Value*
Total Fat 6.34g 112%
Cholesterol 44.29mg 169%
Sodium 239.84mg 114%
Potassium 95.35mg 23%
Total Carbs 13.13g 50%
Sugars 1.77g 81%
Dietary Fiber 0.24g 11%
Protein 4.33g 99%
Vitamin C 0.6mg 12%
Vitamin A 0.1mg 34%
Iron 0.7mg 42%
Calcium 50.7mg 58%

* 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

  • 34.7
    Points
  • 39
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium,
  • High in Total Fat

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