Tuna Fish Flan Recipes
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
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