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Recipes

Tuna Bake

Categories:
main dish, low fat, seafood

4 cups cooked rice
2 teaspoons olive oil
1 1/2 cups diced celery
1 cup sliced drained and rinsed canned
water chestnuts
2 cups diced green bell pepper
1 onion; diced
1 can diced tomatoes - (15 oz); drained
2 garlic cloves; minced
1 cup shredded Swiss cheese
1/2 cup evaporated skim milk
2 tablespoons all-purpose flour
1 tablespoon fresh dill
1/2 teaspoon freshly-ground black pepper
1/4 teaspoon cayenne pepper
1 can water-packed tuna - (6 oz); drained
1/2 cup grated Parmesan cheese

Preheat oven to 350 degrees. In a large skillet, heat oil over medium heat. Saute celery, water chestnuts, peppers, onions and garlic for 5 minutes. Reduce heat to medium-low and add Swiss cheese, milk and flour. Simmer until sauce thickens. Stir in dill, black and cayenne peppers, and tuna. Remove from heat and mix in cooked rice and tomatoes. Spray a 3-quart casserole dish with cooking spray and pour in rice mixture. Sprinkle with Parmesan cheese and bake 35 to 45 minutes. This recipe yields 8 servings. Nutritional Information Per Serving: Calories: 305; Fat: 7.8 grams (23% of calories); Cholesterol: 18.6 milligrams; Sodium: 295 milligrams; Fiber (grams) 2.8.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 246 Calories (kcal); 7g Total Fat; (25% calories from fat); 11g Protein; 35g Carbohydrate; 18mg Cholesterol; 171mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 8 servings

Preparation Time: 0:00



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