Ingredients

• 120 g cooked brown rice — slightly warm or room temperature
• 120 g canned tuna in water — drained very well and flaked
• 20 g unflavoured or mild vanilla whey protein powder — scoop, level
• 60 ml egg white liquid — well stirred
• 40 ml water — room temperature
• 1 g ground cinnamon — ground
• 0.5 g fine salt — fine optional

Instructions

1. Preheat the oven to 180°C and line a small baking dish or loaf tin (about 15 x 10 cm) with baking paper.
2. In a bowl, whisk together the egg white, water, protein powder, ground cinnamon, and salt (if using) until smooth with no lumps.
3. Add the cooked brown rice and well-drained flaked tuna to the bowl and mix thoroughly until all the grains and fish are coated and the mixture holds together.
4. Spread the mixture evenly into the lined dish, pressing it down firmly with the back of a spoon to form a compact, even layer about 1.5–2 cm thick.
5. Bake for 15–18 minutes, until the top is just set and the edges are lightly firm but not browned; avoid overbaking to keep the texture soft and easy to digest.
6. Let cool for at least 5–10 minutes, then slice into 4 small squares; serve warm or at room temperature, taking small bites and chewing well.