Pre-heat the oven to 180°C

Ingredients:

- 1 1/2 cups cooked rice
- 1 cup canned tuna
- 1 boiled egg
- 2 tsp polyunsaturated oil
- 2 tbs plain flour
- 1 1/2 cups low-fat milk
- 1/3 cup grated low-fat cheese
1/4 tsp ground black pepper
3 tbs dry breadcrumbs
 

Method:

1.   Spread cooked rice across the bottom of a greased baking dish

2.   Drain tuna and spread on top of the rice

3.   Chop the boiled egg. Sprinkle over the tuna.

4.   Put oil in a small saucepan and heat on stove. Stir in flour and cook for a few minutes.
      Add the milk a little at a time, stirring until the sauce is thick and smooth. Add the
      cheese and pepper, stir until cheese melts. Pour the sauce over the tuna.

5.   Sprinkle the breadcrumbs evenly over the sauce. Bake in the oven for 20 minutes.

Best served HOT.

This bake is excellent served with a green salad!