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Crustless, Broccoli, Tuna Quiche Recipe

Crustless, Broccoli, Tuna Quiche Recipe

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Ingredients:

Serving

1 (900 g) packet frozen broccoli
6 tbsp butter or 6 tbsp margarine
1/2 cup flour
1 tsp salt
3 1/2 cups milk
1/3 cup grated yellow cheese
1 tbsp lemon juice
1 can tuna, drained and flaked (either oil in water - whatever 1 prefers)

Directions:

Cook broccoli in slightly salted water until tender.
Rinse under cold water and drain well.
Preheat oven to 350 degrees F.
Melt butter in a medium size pot.
Add flour stirring until combined.
Slowly add milk and continue stirring until sauce has thickened.
At this point, add salt, cheese, lemon juice and mix until well combined.
Remove pot from heat and add broccoli and tuna.
Mix well, pour into a pyrex or glass baking dish.
Bake covered for 35 minutes.
Remove cover and continue baking for a further 10-20 minutes until nice and bubbly.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	248.89 Kcal (1042 kJ)
Calories from fat	134.05 Kcal
		% Daily Value*
Total Fat	14.89g	23%
Cholesterol	36.99mg	12%
Sodium	714.29mg	30%
Potassium	252.94mg	5%
Total Carbs	15.3g	5%
Sugars	5.81g	23%
Dietary Fiber	1.04g	4%
Protein	12.85g	26%
Vitamin C	0.8mg	1%
Vitamin A	0.1mg	4%
Iron	0.8mg	4%
Calcium	227.5mg	23%

Amount Per 100 g
Calories	149.45 Kcal (626 kJ)
Calories from fat	80.49 Kcal
		% Daily Value*
Total Fat	8.94g	23%
Cholesterol	22.21mg	12%
Sodium	428.9mg	30%
Potassium	151.88mg	5%
Total Carbs	9.19g	5%
Sugars	3.49g	23%
Dietary Fiber	0.62g	4%
Protein	7.72g	26%
Vitamin C	0.5mg	1%
Vitamin A	0.1mg	4%
Iron	0.5mg	4%
Calcium	136.6mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6

Points
7

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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