Kerry Withoos, Accredited Practising Dietitian

bun

Rice Tuna & Veg Slice

Recipes > Smaller Meals

This is a super easy, low fat, healthy complete meal. Loaded with veggies. Even with the corn and rice the dish works out to be just 30g carbs per serve. A terrific lunch the next day!!

Serves 6

Ingredients

1 finely chopped onion
1 tsp crushed garlic
2 red capsicum finely chopped
1 green capsicum finely chopped
1 cup corn kernels
1 small grated zucchini
1 small grated carrot
a few finely chopped mushrooms
3 cups cooked Basmati rice
400g can of tuna in springwater
3 tablespoons grated light tasty cheese + 2 tablespoons for topping
4 eggs lightly beaten
2 tbs sweet chilli sauce

Method
1. Cook onion in non-stick frypan with a touch of cooking spray for 5 mins, add garlic, capsicums, corn, zucchini, carrot and mushrooms and cook for a further 8-10 mins. 

2. Combine all ingredients except cheese topping and mix well.  Press firmly into a greased dish (I use a lasagne dish).  Sprinkle with cheese topping.  Bake at 180° C for 1 hour.  Leave in tin for 15 mins before serving or else it gets crumbly.

Serve with salad vegies.  Great hot, cold or reheated the next day.