3 c. of Brown Rice
3 6 oz. cans of tuna (pink or albacore, either is fine)
1 can of reduced fat cream of mushroom soup
1 c. milk
1/2 a bag of frozen peas (about 1c.)
1/2 c. of italian style bread crumbs
3 egg whites

Pam No-stick Spray
9x13 casserole dish
1 Large bowl

Prepare the rice as directed. You can use quick rice if youd like. Put the rice in the large bowl and add all other remaining ingredients except the bread crumbs. Once completely mixed together, pour the mixture into the sprayed casserole dish. Sprinkle the bread crumbs across the top of the casserole. Bake at 350 for 30 minutes.

4 servings, estimated calories with skim milk
Fat:3g
Carbs:60g
Fiber:5g
Protein:37g