Broccoli and tuna rice pie


taste.com.au
9 ingredients
4 servings
This rice and broccoli bake is a great way to incorporate vegetables into meals.

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Ingredients

  • 1 cup cooked rice (see note)
  • 425g can tuna in springwater, drained well
  • 1/2 cup grilled capsicum, roughly chopped (see note)
  • 250g broccoli, cut into small florets
  • 1/2 cup grated pizza cheese
  • 1/4 cup chopped fresh basil leaves
  • 2 tablespoons finely chopped fresh chives
  • 1/3 cup milk

Nutrition

Serving Size (40.64 g)
Servings 4
Amount per Serving
Calories 132.75 Calories from Fat 51.21
% Daily Value *
Total Fat 5.69g 34.99%
Saturated Fat 1.32g 26.48%
Trans Fat 0.0g %
Cholesterol 6.9mg 9.2%
Sodium 60.57mg 10.1%
Total Carbohydrate 21.65g 28.86%
Dietary Fiber 8.04 g 128.71%
Sugars 7.96 g %
Protein 6.98g 55.86%
Vitamin A 12323.66IU% Vitamin C 23.17mg%
Calcium 162.17mg% Iron 2.34mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
cooked rice, grated, pizza cheese, chopped fresh basil leaves, finely chopped fresh chives
 

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