November 30, 2022
Mediterranean Tuna & Rice Bake
Mediterranean Tuna & Rice Bake
INGREDIENTS
- 225g (1 1/2 cups) cooked white long-grain rice (see note)
- 1 x 185g can tuna in springwater, drained, flaked
- 70g (1/3 cup) low-fat semi-dried tomatoes, coarsely chopped
- 1 large zucchini, coarsely grated
- 2 tbsp chopped fresh basil
- 75g low-fat feta, crumbled
- 2 eggs, lightly whisked
- Mixed salad leaves, to serve
METHOD
- Step 1 - Preheat oven to 200°C. Line a 19cm x 9cm (base measurement) loaf pan with non-stick baking paper.
- Step 2 - Combine the rice, tuna, tomato, zucchini, basil and two-thirds of the feta in a large bowl. Add the egg and stir until well combined. Season with pepper.
- Step 3 - Spoon the mixture into the lined pan and smooth the surface. Sprinkle with remaining feta. Bake for 20-25 minutes or until puffed and golden. Set aside for 5 minutes to cool slightly.
- Step 4 - Slice. Serve with mixed salad leaves.
NOTES:
- You'll need about 100g (1/2 cup) uncooked long-grain rice for this recipe.
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates