Tuna Cheddar and Rice Slice

May 18, 2023May 18, 20230 2
Tuna Cheddar and Rice Slice - A Complete Meal in One Dish!
in Main

Prep

10 min

Cook

40 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup rice
2 eggs
500 g canned tuna
3 tablespoons flour
1 tablespoon dry mustard
60 g cheddar cheese
2 tablespoons chopped parsley
1 finely chopped small onion
30 g butter
60 g butter ( extra )
2 cups milk
1 teaspoon paprika
salt and pepper
2 teaspoons lemon juice

Nutrision Information

Servings Per Recipe
6
Calories
484
Sugar
3g
Fat
21g
Tuna Cheddar and Rice Slice is a satisfying and easy-to-make meal that's perfect for busy days. This dish is a popular Australian recipe that's been around for generations, often served as a hearty lunch or dinner. It's budget-friendly and low-maintenance, making it ideal for feeding a crowd. The combination of tuna, cheddar cheese, and rice creates a dish that's rich, creamy, and full of flavor. This recipe is also versatile and can be adapted to include other ingredients like vegetables, herbs, and spices. It's a great way to get creative in the kitchen and make a delicious meal without much fuss.

Instructions

1.Preheat oven to 180°C and line a 28cm x 18cm greased baking dish with baking paper.
2.Cook the rice in salted boiling water for 15 minutes or until tender. Strain, rinse under cold water and then drain again. Set it aside.
3.Melt the 60g butter in a saucepan over medium heat, then add flour and dry mustard, and cook until golden and fragrant, stirring constantly.
4.Gradually add the milk, whisking constantly, until sauce boils and thickens. Whisk in the paprika and cheddar cheese. Turn off the heat and whisk in the eggs. Add the chopped parsley, finely chopped small onion, canned tuna, lemon juice, and season to your liking.
5.Stir in the cooked rice and mix until well combined.
6.Pour the mixture into the prepared baking dish. Cut the extra butter into small pieces and spread over the top of the mixture. Bake for 35-40 minutes or until golden brown and cooked through.
7.Let the tuna cheddar and rice slice cool in the dish for 5-10 minutes before slicing and serving.

PROS

This dish is a complete meal in one, containing healthy carbohydrates, protein, fats, and fibers.

The tuna in the recipe is an excellent source of Omega-3 fatty acids, which may reduce the risk of heart disease and improve overall health.

It’s also a great way to use up leftover rice and is perfect for meal prep.

CONS

This recipe contains canned tuna, which may be high in mercury, so it should be consumed in moderation.

It’s not suitable for those with lactose intolerance or egg allergies.

HEALTH & BENEFITS

This recipe is a good source of protein from the tuna, eggs, and cheese.
It also contains fiber and carbohydrates from the rice, which is beneficial for energy and digestion.
The parsley in this recipe has been linked to supporting immune function and reducing inflammation.

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