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Home Learning Kitchen Fishandseafood - Tuna - Crustless Tuna Quiche

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Post by :Terry_Doherty Category :Learning Kitchen Author :Unknown Date :February 2012 Read :1794

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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1 peeled cucumber, sliced in half crosswise 4 ounces oil packed drained albacore tuna 1 tablespoon mayonnaise 1 teaspoon grated onion 1/2 teaspoon lemon juice 1/8 teaspoon paprika 1/4 pound whole wheat crackers Scoop pulp from center of each cucumber half, resulting in two tube-like halves each with one end closed. (Discard pulp). Reserve. In a small bowl combine tuna, mayonnaise, grated onion, lemon juice and paprika. Mix well using a fork. Fill each cucumber with tuna mixture. Wrap in plastic wrap; refrigerate for at least 30 minutes. Slice each cucumber half into 1/2-inch slices; serve on crisp crackers.

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6 ounces egg noodles, cooked al dente and drained 12 to 14 ounces canned white tuna, drained and flaked 1 cup celery, coarsely chopped 1/3 cup green pepper, coarsely chopped 1/3 cup water chestnuts, sliced 1/3 cup scallions, chopped with some green tops 1/2 cup mayonnaise 1/2 teaspoon thyme 1/4 teaspoon salt 1 (10 ounce) can cream of celery soup 1/2 cup milk 3/4 cup cheddar cheese, grated 1/4 cup toasted almonds, chopped Preheat oven to 425 degrees. In a 2 quart casserole combine noodles, thyme and salt. Set aside. Mix together the soup and milk in a saucepan and heat,

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Fishandseafood - Tuna - Crustless Tuna Quiche

Fishandseafood - Tuna - Cucumber Round Appetizers

Fishandseafood - Tuna - Cable Car Tuna Casserole