A simple idea for a busy brunch the whole family can enjoy.
Ingredients
- 3/4 cup white long-grain rice
- 1 tablespoon olive oil
- 1 medium brown onion, finely chopped
- 2 garlic cloves, crushed
- 2 celery stalks, finely chopped
- 1 medium red capsicum, finely chopped
- 425g can tuna in springwater, drained, flaked
- 1/4 cup chopped fresh basil leaves
- 8 eggs, lightly beaten
- 1/3 cup pure cream
- 2/3 cup finely grated parmesan cheese
- Mixed salad leaves, to serve
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Grease a 6cm-deep, 22cm (base) round cake pan. Line base and side with baking paper. Cook rice following packet directions.
- Step 2Meanwhile, heat oil in a large frying pan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add celery and capsicum. Cook, stirring, for 5 minutes or until vegetables are just tender. Remove from heat. Stir in tuna, basil and rice. Spoon mixture into prepared pan.
- Step 3Whisk eggs, cream and parmesan in a bowl. Season with salt and pepper. Pour over rice mixture. Tap pan on bench to remove air bubbles. Bake for 50 minutes to 1 hour or until browned and cooked through. Stand in pan for 5 minutes. Turn out onto a plate. Cut into wedges. Serve with salad leaves.
- Low carb
- Low sugar
- Lower gi
Nutrition
2327 kj
Energy
28g
Fat Total
12g
Saturated Fat
2g
Fibre
41g
Protein
505mg
Cholesterol
594.41mg
Sodium
3g
Carbs (sugar)
33g
Carbs (total)
All nutrition values are per serve
Notes
Storage tip: Transfer cooled bake to an airtight container. Refrigerate for up to three days.
To serve: Serve hot or cold. To reheat, place whole bake on a baking tray. Cover loosely with foil. Preheat oven to 180°C/160° fanforced. Cook for 20 to 30 minutes or until heated through. Alternatively, microwave individual portions, covered with paper towel, on HIGH (100%) for 1 to 2 minutes or until heated through.
- Author: Kim Coverdale
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
0