Ingredients :
1/3 cup uncooked white rice
1/4 teaspoon salt
1 teaspoon margarine
2 large eggs, or 1/2 cup egg substitute
One 6-1/2 ounce can water-packed tuna or salmon,drained and flaked
3/4 cup fat-free milk
1-1/2 cups fresh or thawed frozen peas
1 tablespoon chopped fresh parsley or 1/2 teaspoon dried parsley flakes
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 slices (4 oz.) reduced-fat Swiss or reduced-fat Colby cheese
Directions :
1. Preheat the oven to 350 degrees F.
2. Prepare a 9-inch pie pan with nonstick spray. Combine the rice, 1 cup water, and the salt in a small saucepan; bring to a boil, cover, and simmer 14 minutes. Separate the rice grains with a fork.
3. Beat 1 egg in a small bowl. Stir the margarine and beaten egg (or 1/4 cup egg substitute) into the rice mixture.
4. Press the rice against the sides and bottom of the pie pan to make a crust.
5. Spread the tuna or salmon evenly over the rice.
6. In a saucepan, heat the milk and peas to a simmer. Add the parsley, pepper, and nutmeg. Beat the remaining egg and stir it into the milk mixture. Pour over the tuna.
7. Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in 6 equal wedges.
Nutritional Information Per Serving: (1 wedge)
Calories: 190,
Fat: 5g,
Cholesterol: 86mg,
Sodium: 322mg,
Carbohydrate: 16g,
Dietary Fiber: 2g,
Sugars: 4g,
Protein: 19g
Diabetic Exchanges:
1 Starch,
2 Lean Meat
4 WW Points
Source: The New Family Cookbook for People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer
