Tuna Rice Quiche Recipe
Servings: 6
Ingredients
- 1 (10 ounce.) pkg. frzn broccoli, thawed
- 1/2 - 1 c. shredded cheese (cheddar)
- 1 c. Minute Rice (dry)
- 1 c. (6 1/2 ounce.) water packed tuna, undrained
- 1/4 c. grated Parmesan cheese
- 1/2 teaspoon dry dill weed
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 3 Large eggs, beaten
- 1 1/4 c. lowfat milk or possibly half and half
Directions
- Option: or possibly 6 ounces cooked chicken
- Combine vegetables, cheese, rice, tuna, 3 Tbsp. Parmesan cheese and seasonings in 10" microwave safe pie plate or possibly quiche dish. Combine Large eggs and lowfat milk; pour over vegetable mix. Mix thoroughly. Cover with waxed paper. Cook at medium high (70%) 10 min; stir well. Sprinkle with remaining cheese. Cover and rotate plate half turn. Cook 10 min longer. Let stand 5 min. Serve with lettuce salad or possibly baked apples. Makes 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 184g | |
| Recipe makes 6 servings | |
| Calories 254 | |
| Calories from Fat 81 | 32% |
| Total Fat 9.13g | 11% |
| Saturated Fat 4.85g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 125mg | 42% |
| Sodium 415mg | 17% |
| Potassium 259mg | 7% |
| Total Carbs 29.75g | 8% |
| Dietary Fiber 1.2g | 4% |
| Sugars 3.47g | 2% |
| Protein 12.97g | 21% |
