Directions:
- In a bowl, mix the cream of mushroom with the eggs until smooth.
- Add brocoli, rice, tuna (with its juice), cheddar, 1 tbsp of parmesan, and pepper.
- Mix well.
- Pour in a 25 cm (10 inch) microwave-safe quiche pan.
- Cover with wax paper and cook 5 minutes at medium-high power.
- Stir and sprinkle remaining parmesan.
- Cover and continue cooking 6 to 8 minutes, until a toothpick inserted in the flan comes out dry.
- Cool for 5 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 346.4 Kcal (1450 kJ) | ||
| Calories from fat | 156.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.35g | 27% | |
|---|---|---|---|
| Cholesterol | 152.32mg | 51% | |
| Sodium | 885.34mg | 37% | |
| Potassium | 434.96mg | 9% | |
| Total Carbs | 17.85g | 6% | |
| Sugars | 1.32g | 5% | |
| Dietary Fiber | 3.69g | 15% | |
| Protein | 28.72g | 57% | |
| Vitamin C | 48.2mg | 80% | |
| Iron | 2.5mg | 14% | |
| Calcium | 224.9mg | 22% | |
| Amount Per 100 g | |||
| Calories | 121.22 Kcal (508 kJ) | ||
| Calories from fat | 54.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.07g | 27% | |
|---|---|---|---|
| Cholesterol | 53.3mg | 51% | |
| Sodium | 309.83mg | 37% | |
| Potassium | 152.21mg | 9% | |
| Total Carbs | 6.25g | 6% | |
| Sugars | 0.46g | 5% | |
| Dietary Fiber | 1.29g | 15% | |
| Protein | 10.05g | 57% | |
| Vitamin C | 16.9mg | 80% | |
| Iron | 0.9mg | 14% | |
| Calcium | 78.7mg | 22% | |
* 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.
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