Half the world's people rely on rice as their staple food. Rice offers B vitamins and some minerals; its protein features a good balance of amino acids. Wild rice – not a true grain but the seed of a wild grass – supplies slightly more protein than brown rice, and is considerably lower in kilojoules.
1 1/2 cups rice
1/3 cup sun-dried tomato halves (not oil-packed), chopped
4 cloves garlic, crushed
3/4 cup chopped fresh basil
125g Fontina cheese, shredded
125g mozzarella, shredded
2 tablespoons grated Parmesan cheese
1 egg, lightly beaten
2 egg whites, lightly beaten
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Bring 3 1/4 cups water to the boil in a medium saucepan. Add the rice, sun-dried tomatoes, garlic and a pinch of salt. Reduce to a simmer, cover and cook for 17 minutes or until the rice is tender. Transfer the rice to a large bowl.
Preheat the oven to 200°C. Spray a 22 cm springform tin with cooking spray. Stir the basil, Fontina, mozzarella and Parmesan into the rice until well combined. Stir in the egg and the egg whites. Transfer to the prepared tin, smoothing the top. Cover with foil and bake for 20 minutes. Uncover and bake for 25 minutes or until the rice is set. Remove the sides of the tin, cut the torte into wedges, and serve hot or at room temperature.
Did you know?
It's not necessary or desirable to wash rice before or after you cook it; doing so will rinse away vitamins and minerals.