Crustless Tuna Quiche

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Category : Fish And Sea Food

Recipe : Crustless Tuna Quiche

Makes 6 servings

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
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