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“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.”
READY IN:
16mins
SERVES:
4
UNITS:
US

Ingredients Nutrition

Directions

  1. In a bowl, mix the cream of mushroom with the eggs until smooth.
  2. Add brocoli, rice, tuna (with its juice), cheddar, 1 tbsp of parmesan, and pepper.
  3. Mix well.
  4. Pour in a 25 cm (10 inch) microwave-safe quiche pan.
  5. Cover with wax paper and cook 5 minutes at medium-high power.
  6. Stir and sprinkle remaining parmesan.
  7. Cover and continue cooking 6 to 8 minutes, until a toothpick inserted in the flan comes out dry.
  8. Cool for 5 minutes before serving.

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