Mike's Portuguese Tuna Rice Casserole

Gluten Free
Health score
5%
Mike's Portuguese Tuna Rice Casserole
60 min.
6
418kcal

Suggestions

Ingredients

  • 0.5 cup olives black sliced
  • tablespoon butter 
  • 10 ounce tuna drained canned
  • cloves garlic minced
  • 0.8 cup heavy cream 
  • tablespoons catsup 
  • tablespoon olive oil 
  • small onion chopped
  • teaspoon pepper sauce hot
  • servings salt and pepper to taste
  • 0.5 cup cheddar cheese shredded
  • cups water 
  • 1.5 cups rice white uncooked

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Bring the rice, water, butter, and 1 tablespoon olive oil to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes.
  2. Preheat an oven to 350 degrees F (175 degrees C).
  3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Stir in the onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in the tuna, cream, ketchup, hot sauce, salt, and pepper. Simmer on low until the mixture thickens, about 10 minutes.
  4. Cover the bottom of an 8 inch square baking dish with half of the cooked rice.
  5. Spread the tuna mixture over the rice and cover with the remaining rice.
  6. Sprinkle the olives and cheese over the top of the rice.
  7. Bake until the cheese melts and the casserole is heated through, 15 to 20 minutes.

Nutrition Facts

Calories418kcal
Protein15.09%
Fat44.61%
Carbs40.3%

Properties

Glycemic Index
32.53
Glycemic Load
22.65
Inflammation Score
-5
Nutrition Score
12.653913135114%

Flavonoids

Luteolin
0.07mg
Isorhamnetin
0.58mg
Kaempferol
0.08mg
Myricetin
0.02mg
Quercetin
2.45mg

Nutrients percent of daily need

Calories:418.38kcal
20.92%
Fat:20.66g
31.79%
Saturated Fat:10.6g
66.23%
Carbohydrates:42.01g
14%
Net Carbohydrates:40.79g
14.83%
Sugar:3.13g
3.48%
Cholesterol:65.06mg
21.69%
Sodium:651.94mg
28.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.72g
31.45%
Selenium:42.95µg
61.36%
Vitamin B3:5.61mg
28.04%
Manganese:0.55mg
27.67%
Vitamin B12:1.37µg
22.76%
Phosphorus:186.25mg
18.62%
Vitamin B6:0.29mg
14.34%
Vitamin A:701.01IU
14.02%
Calcium:123.44mg
12.34%
Vitamin B2:0.18mg
10.45%
Vitamin E:1.48mg
9.89%
Copper:0.18mg
8.87%
Zinc:1.3mg
8.65%
Magnesium:31.95mg
7.99%
Iron:1.35mg
7.47%
Vitamin D:1.1µg
7.33%
Vitamin B5:0.68mg
6.83%
Potassium:220.29mg
6.29%
Fiber:1.22g
4.87%
Vitamin B1:0.07mg
4.41%
Vitamin K:3.35µg
3.19%
Folate:12.13µg
3.03%
Vitamin C:2.16mg
2.62%
Source:Allrecipes