Tuna Quiche

 

Click to enlarge

Click to enlarge

When I crave tuna at lunch and don’t really want salad, nor do I have any flax sandwich buns made up, I like to have tuna this way.  Goes great with a small spinach salad.  This recipe is definitely Induction friendly.

INGREDIENTS:

1 pouch tuna packed in oil (or canned drained)

3 beaten eggs

¼ finely chopped red bell pepper or pimiento

2 T. flax meal (I used golden)

½ c. shredded cheese (I used part-skim mozzarella & that is what is figured into nutritional info below)

1/8 tsp. garlic powder

1/8 tsp. Chesapeake Seafood Seasoning or Old Bay Seasoning

1/8 tsp. my Seafood Spice Blend:  https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

1 c. cooked cauliflower, mashed with a fork

Dash black pepper

DIRECTIONS:

Beat egg in medium bowl.  Add tuna and fleck apart well.  Add all remaining ingredients and beat for few more seconds.  Pour into sprayed, greased or non-stick quiche/tart pan as pictured.  Bake at 350º for about 20 minutes or until center is firmed up and no longer wet to the touch.

NUTRITIONAL INFO: Makes 4 adult servings each containing:

205 calories

11.4 g  fat

4.20 g  carbs

1.98 g  fiber

2.22 g  NET CARBS

21.4 g  protein

280 mg sodium

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