Microwave Rice and Tuna Flan |
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Prep Time: 5 Minutes Cook Time: 11 Minutes |
Ready In: 16 Minutes Servings: 4 |
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Since this recipe uses mostly canned & frozen ingredients, it is nice to have a stock of them on hand for times when you need a quick meal. Low-fat and stocked with protein, this consists of a complete meal. Ingredients:
10 ounces cream of mushroom soup, concentrate |
3 eggs |
10 ounces of frozen chopped broccoli, thawed |
1 cup quick-cooking rice |
7 ounces tuna, not drained |
1/2 cup of grated cheddar cheese |
3 tablespoons of grated parmesan cheese |
1/4 teaspoon pepper |
Directions:
1. In a bowl, mix the cream of mushroom with the eggs until smooth.
2. Add brocoli, rice, tuna (with its juice), cheddar, 1 tbsp of parmesan, and pepper.
3. Mix well.
4. Pour in a 25 cm (10 inch) microwave-safe quiche pan.
5. Cover with wax paper and cook 5 minutes at medium-high power.
6. Stir and sprinkle remaining parmesan.
7. Cover and continue cooking 6 to 8 minutes, until a toothpick inserted in the flan comes out dry.
8. Cool for 5 minutes before serving.
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