The Fitness Journal

This is my reduced fat, increased fibre version of a very easy to prepare dish.

Tuna Rice Bake

Mix the following ingredients:
2 cups - cooked brown rice
1 tbsp. olive oil
1 beaten egg

Light spray of olive oil to grease the pie pan and press the mixture into the bottom and sides of the pan.

Drain one large can of water packed tuna and break over the rice.

Mix the following and pour into the shell
1 cup grated low fat cheese
2/3 cup - low fat milk
1/2 small onion - chopped
pepper to taste

Bake at 180 degrees for 50 minutes.

Serve with a fresh garden salad.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne