Tuesday, July 31, 2012

Tuna and Rice Quiche

This recipe is something that has become a good mainstay. It's a nice, light meal, it can be done in the microwave, and it is so simple and easy! I think it tastes really good, too. I'm sure it's a great dish for pregnant ladies, since the broccoli provides folic acid, and the tuna and eggs provides good protein.

Tuna and Rice Quiche

1 10-oz package of frozen broccoli, or 2 c. steamed chopped broccoli
1 1/2 c. cooked brown rice
1/2 c. finely shredded cheese
3 eggs
1/3 c. skim milk
1/4 t. salt
1 can tuna, drained

Cook broccoli according to directions. Drain well.  Combine rice, half the cheese and 1 egg, then press into a 9-inch pie pan. Layer broccoli and tuna over rice mixture. Combine the last 2 eggs, the milk and the salt. Pour over broccoli and tuna. Sprinkle with the remaining cheese. Bake uncovered at 350 degrees for 25-30 minutes. Or cover with a paper towel and cook in the microwave at 70% power for 14-16 minutes. Let stand 5 minutes before serving.

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