Tuna and rice topped with cheese makes a hearty snack.
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50 g (1¾ oz) onions, grated
225 g (8 oz) long-grain white rice
1 whole egg plus 2 egg whites
4 tablespoons chopped fresh parsley
Salt and pepper
400 g (14 oz) canned tuna in brine, drained and flaked
40 g (1½ oz) butter
2 tablespoons plain white flour
2 tablespoons curry powder
350 ml (12 fl oz) skimmed milk
125 g (4 oz) low-fat yoghurt
2 teaspoons lemon juice
50 g (1¾ oz) reduced-fat Cheddar cheese, finely grated
Method Prep:30min › Cook:1hr › Ready in:1hr30min
Line a 18 × 28 cm (7 × 11 in) ovenproof dish with baking paper. Boil the onions and rice in salted water for 12 minutes, or until the rice is tender.
Drain the rice and onions, then place in a mixing bowl. Lightly beat the whole egg and add it to the rice, with 2 tablespoons of the parsley, and season to taste. Press the mixture into the base and up the sides of the dish.
Spread the tuna over the rice base, then set the dish aside.
Melt the butter in a saucepan, stir in the flour and curry powder and cook for 1 minute. Take off the heat and gradually add the milk, stirring. Add the yoghurt and bring to the boil, then simmer for 10-15 minutes until thick.
Meanwhile, heat the oven to 180°C (350°F, gas mark 4). Off the heat, add the lemon juice and remaining parsley to the sauce. Allow to cool slightly, then stir in the egg whites and season. Pour the sauce over the tuna, sprinkle the cheese on top and bake for 25-30 minutes until golden.
When it is cool, remove from the tin and cut into 12 slices.