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Tuna Rice Casserole
Tuna Rice Casserole
Gluten Free
Health score
32%
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Side Dish
Lunch
Main Course
Main Dish
30 min.
Preparation time
Preparation: 10 min.
Cooking: 20 min.
Gaps: no
Total: 30 min.
2
Servings
Serve: 2 persons
Weight Per Serving: 461g
Price Per Serving: 1.55$
678kcal
Nutrition
Calories: 678kcal
Protein: 19.82%
Fat: 10.98%
Carbs: 69.2%
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Ingredients
0.5
teaspoon
pepper
black freshly ground
6
ounce
tuna
drained canned
1
clove
garlic
minced
1.5
cups
rice
instant
2
tablespoons
onion
finely chopped
0.5
teaspoon
salt
0.5
cup
mozzarella cheese
shredded
0.3
cup
tomatoes
chopped
1.5
cups
water
Equipment
sauce pan
oven
loaf pan
Directions
Preheat oven to 350 degrees F (175 degrees C).
In a medium saucepan, mix water, garlic, onion, salt and black pepper. Cover and bring to a boil.
Let boil for 1 minute, then stir in the rice. Cover and remove from heat.
Let stand for 5 minutes.
Line the bottom of a 9x5 inch loaf pan with half of the rice. Top with drained tuna, cheese, tomatoes and the remaining rice.
Bake in a preheated oven for 20 minutes.
Nutrition Facts
Calories
678kcal
Protein
19.82%
Fat
10.98%
Carbs
69.2%
Properties
Glycemic Index
107.59
Glycemic Load
67.53
Inflammation Score
-5
Nutrition Score
23.316521696422%
Flavonoids
Naringenin
0.13mg
Isorhamnetin
0.5mg
Kaempferol
0.09mg
Myricetin
0.05mg
Quercetin
2.16mg
Nutrients
percent of daily need
Calories:
677.82kcal
33.89%
Fat:
8.04g
12.38%
Saturated Fat:
4.14g
25.88%
Carbohydrates:
114.09g
38.03%
Net Carbohydrates:
111.73g
40.63%
Sugar:
1.39g
1.54%
Cholesterol:
52.74mg
17.58%
Sodium:
960.68mg
41.77%
Alcohol:
0g
100%
Alcohol %:
0%
100%
Protein:
32.68g
65.36%
Selenium:
83.66µg
119.52%
Manganese:
1.66mg
82.93%
Vitamin B3:
10.82mg
54.12%
Vitamin B12:
2.82µg
47.07%
Phosphorus:
385.65mg
38.57%
Vitamin B6:
0.56mg
27.85%
Calcium:
210.33mg
21.03%
Copper:
0.4mg
20.2%
Zinc:
2.98mg
19.88%
Magnesium:
65.92mg
16.48%
Vitamin B5:
1.62mg
16.17%
Iron:
2.8mg
15.58%
Vitamin B2:
0.23mg
13.28%
Potassium:
402.05mg
11.49%
Vitamin B1:
0.15mg
9.74%
Fiber:
2.36g
9.42%
Vitamin A:
395.97IU
7.92%
Vitamin D:
1.13µg
7.55%
Folate:
21.29µg
5.32%
Vitamin C:
3.76mg
4.56%
Vitamin E:
0.6mg
3.97%
Vitamin K:
3.31µg
3.15%
Side Dish
Lunch
Main Course
Main Dish
Dinner
Onions
Cheese
Tomatoes
Gluten Free
Pescatarian
Fall
Winter
Source:
Allrecipes
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples