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.
Ingredients 3 whole eggs 120g shrimp (peeled) 2 tbsp Greek yoghurt Salt, pepper Optional: garlic, chilli flakes, spinach Instructions Step 1 Lightly sauté shrimp in a pan (2–3 mins each side). Step 2 Whisk eggs with salt & pepper. Step 3 Pour eggs into pan, scramble gently. Step 4 Stir through Greek yoghurt at the end for creaminess. Step 5 Serve immediately. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 450cal | Protein: 50-55g | Fat: 25g | Carbohydrates: 5g |
Barbell Training
In this bulletin we discuss Psyllium Husk - Super Food. . .