This pie is gluten free with a rice crust replacing pastry. Prep time is about 10 minutes & cooking time is 1 hour approx. Serve it with a green or mixed salad. It provides 4 large serves or 6-8 medium serves. It is great hot or cold!
- ¾ cup (150g) rice (long grain or brown)
- 1 egg (lightly whisked)
- 3 eggs
- ¾ cup milk
- ¾ cup grated tasty cheese
- 1 medium onion, chopped (you can also add 3 or 4 medium sized chopped mushrooms if you wish)
- 415g can pink salmon drained
- ¼ tsp dry mustard, plus salt and pepper to taste.
- Cook rice by preferred method, set aside to cool. Always rinse dry rice prior to cooking.
- Lightly cook chopped onion in a small amount of olive oil until onion is transparent. When onion is starting to soften, add chopped mushrooms to the pan if you are including them, and toss in with the onion. Set aside.
- Preheat oven to 180°C (160°C fan-forced). Lightly grease a 20cm deep pie dish.
- Add whisked egg to cooled rice & mix in. Press rice mix into the greased pie dish, using back of a spoon, lining the base and up the sides.
- Bake pie “crust” until firm – about 10-15 minutes. Remove from oven ready to be filled.
- To make filling- whisk egg and milk together, add cheese, mustard powder, a pinch of salt & black pepper, stir in.
- Scatter cooked onion/mushrooms and drained salmon over base of rice shell crust, then pour egg/milk/ cheese mixture over carefully.
- Bake for 30-35 minutes until filling is set and top looks golden. Remove from oven and rest for 5 minutes.
- Slice and serve with a green or garden salad.
Some reasons why this meal is good for you.
Salmon– protein/EFAs, vitamins – A, D & Bs, magnesium & zinc- good for heart & brain health, inflammation, energy; Onions-vitamin C & B vitamins, & potassium, antioxidants, protect against cancer and CVD, antifungal, antimicrobial & stabilise blood sugar; Mushrooms– niacin supports heart health/ and immune system; Olive oil– anti-inflammatory, antioxidant, healthy fat; Black pepper – anti-inflammatory /aids digestion/ assists nutrient absorption. Eggs- protein for energy, lutein and zeaxanthin for eye health, choline for cell health, vitamins A, B, C, and vitamin D for bone health and immune support, plus magnesium and calcium. Cheese-Calcium for strong bones and teeth, protein, phosphorus, zinc, magnesium, Vitamins A, B2 and B12 for the nervous system; Milk- contains calcium, protein, iodine, potassium, phosphorus and B vitamins – good for bone health. Caution if dairy intolerance or allergy. Rice contains fibre, B vitamins (including thiamin, niacin, and riboflavin), and iron, and is an excellent source of manganese and magnesium.