Baked rice is a very easy dish to make, ideal for those with little time in the kitchen. This recipe is an alternative for a light lunch, easy, quick to prepare and very good.

Its peculiarity is that, despite the presence of rice, the dish has a low glycemic impact and is balanced between carbohydrates and proteins. So the pizzaiola-flavored baked rice that I propose today is ideal for those on a diet. It has ONLY 278 calories per serving, and can be followed by a small fruit like a kiwi for a total of 350 calories for lunch.
The pizzaiola flavor also makes it really tasty.

Baked rice with a pizzaiola flavor

Doses for three people.
Ingrediants. 
800 gr. of S. Marzano tomatoes (about six tomatoes – tot. calories 152)
150 gr. parboiled rice (cal. 546)
50 gr. pickled peppers in strips (11
gauge) a tablespoon of capers (5 gauge)
basil, parsley and oregano as much as you like
minced garlic half a clove
salt, pepper
1 level teaspoon of extra virgin olive oil for the pan (about 45 gauge)
a level tablespoon of breadcrumbs (25 cal)
1 tablespoon of grated pecorino (35 cal)
two medium egg whites (20 cal)

How to make pizzaiola baked rice. 
Set two tomatoes aside.
Mix breadcrumbs, pecorino cheese, oregano, a pinch of salt and pepper in a bowl.
In another bowl, mix all the other ingredients raw: the rice after having quickly passed it under water, the remaining chopped tomatoes, capers, garlic, basil and parsley, egg whites, peppers. Salt and pepper.
Oil a baking sheet or a rectangular baking dish and put the mixture. Cover with the remaining tomatoes cut into very thin slices and sprinkle everything with the mix of breadcrumbs and herbs. At this point, add the water gradually to the brim of the tomatoes.
Put in the oven at 200 degrees for about 50 minutes.