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Full Online Book HomeLearning KitchenFishandseafood - Tuna - Crustless Tuna Quiche
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Fishandseafood - Tuna -  Crustless Tuna Quiche Post by :Terry_Doherty Category :Learning Kitchen Author :Unknown Date :February 2012 Read :1692

Click below to download : Fishandseafood - Tuna - Crustless Tuna Quiche (Format : PDF)

Fishandseafood - Tuna - Crustless Tuna Quiche

6 ounces drained canned water-packed white tuna, flaked
3 3/4 ounces reduced-fat Swiss cheese, coarsely grated
1 cup cooked chopped kale, squeezed dry (have used spinach)
1/2 cup diced red bell pepper
1/2 cup diced onion
2 tablespoons all-purpose flour
1/2 teaspoon salt
1 cup egg substitute
1 cup skim milk
1/2 teaspoon hot pepper sauce
2 large plum tomatoes, thinly sliced


Preheat oven to 350o F. Spray 9" round baking dish or pie plate with nonstick cooking spray.

In medium bowl, combine tuna, cheese, kale, bell pepper, onion, flour and salt; transfer to prepared dish, spreading evenly. In same bowl, with wire whisk, combine egg substitute, milk and hot pepper sauce; pour over tuna mixture. Bake 30 minutes, until set around edges.

Arrange tomato slices around edge of tuna mixture; bake 10-15 minutes longer, until knife inserted in center comes out clean and tomatoes are slightly softened. Let stand 10 minutes; cut into 6 equal wedges.

SERVING (1 WEDGE) PROVIDES: 1 Vegetable, 2 Proteins, 25 Optional Calories.

PER SERVING: 151 Calories, 4 g Total Fat, 2 g Saturated Fat, 22 mg Cholesterol, 462 mg Sodium, 9 g Total Carbohydrate, 2 g Dietary Fiber, 19 g Protein, 85 mg Calcium .

Points: 3
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