MICROWAVE RICE AND TUNA FLAN
Since this recipe uses mostly canned & frozen ingredients, it is nice to have a stock of them on hand for times when you need a quick meal. Low-fat and stocked with protein, this consists of a complete meal.
Provided by Geniale Genie
Categories One Dish Meal
Time 16m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a bowl, mix the cream of mushroom with the eggs until smooth.
- Add brocoli, rice, tuna (with its juice), cheddar, 1 tbsp of parmesan, and pepper.
- Mix well.
- Pour in a 25 cm (10 inch) microwave-safe quiche pan.
- Cover with wax paper and cook 5 minutes at medium-high power.
- Stir and sprinkle remaining parmesan.
- Cover and continue cooking 6 to 8 minutes, until a toothpick inserted in the flan comes out dry.
- Cool for 5 minutes before serving.
Nutrition Facts : Calories 374.6, Fat 16.6, SaturatedFat 6.5, Cholesterol 195.6, Sodium 700.2, Carbohydrate 29.7, Fiber 2.3, Sugar 2.6, Protein 26.3
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love