Tuna Rice Casserole

Gluten Free
Health score
32%
Tuna Rice Casserole
30 min.
2
678kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • ounce tuna drained canned
  • clove garlic minced
  • 1.5 cups rice instant
  • 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

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a medium saucepan, mix water, garlic, onion, salt and black pepper. Cover and bring to a boil.
  3. Let boil for 1 minute, then stir in the rice. Cover and remove from heat.
  4. Let stand for 5 minutes.
  5. Line the bottom of a 9x5 inch loaf pan with half of the rice. Top with drained tuna, cheese, tomatoes and the remaining rice.
  6. Bake in a preheated oven for 20 minutes.

Nutrition Facts

Calories678kcal
Protein19.82%
Fat10.98%
Carbs69.2%

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%
Source:Allrecipes