Directions:
- 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.
- 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.
- 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.
- 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.
- Bake in the preheated oven until the casserole has puffed slightly, is golden brown, and has set in the center, about 40 minutes.
Nutrition Facts
| 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.
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