Tuna Bake

Recipe Ingredients

4 cups	640g / 22oz	Cooked rice
2 teaspoons	10ml	Olive oil
1 1/2 cups	165g / 5.8oz	Diced celery
1 cup	237ml	Sliced drained and rinsed canned
		Water chestnuts
2 cups	292g / 10oz	Diced green bell pepper
1		Onion - diced
1		Diced tomatoes - (15 oz) - drained
2		Garlic cloves - minced
1 cup	146g / 5.1oz	Shredded Swiss cheese
1/2 cup	118ml	Evaporated skim milk
2 tablespoons	30ml	All-purpose flour
1 tablespoon	15ml	Fresh dill
1/2 teaspoon	2.5ml	Freshly-ground black pepper
1/4 teaspoon	1.3ml	Cayenne pepper
1		Water-packed tuna - (6 oz) - drained
1/2 cup	73g / 2.6oz	Grated Parmesan cheese

Recipe Instructions

Preheat oven to 350 degrees. In a large skillet, heat oil over medium heat. Saute celery, water chestnuts, peppers, onions and garlic for 5 minutes. Reduce heat to medium-low and add Swiss cheese, milk and flour. Simmer until sauce thickens. Stir in dill, black and cayenne peppers, and tuna. Remove from heat and mix in cooked rice and tomatoes.

Spray a 3-quart casserole dish with cooking spray and pour in rice mixture. Sprinkle with Parmesan cheese and bake 35 to 45 minutes.

This recipe yields 8 servings.

Nutritional Information Per Serving: Calories: 305; Fat: 7.8 grams (23% of calories); Cholesterol: 18.6 milligrams; Sodium: 295 milligrams; Fiber (grams) 2.8.

Source:
Prevention's Recipe Archive at http://www.prevention.com/cooking

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