Crustless tuna quiche
Reviewed by our expert panelServes: 4
Time to make: 45 mins , Plus making base mix
Hands-on time: 10 mins
Total cost: $14.40 / $3.60 per serve
(at time of publication)
Ingredients
- 1 portion Quiche-in-a-bag mix (see tip)
- 4 cups salad veges, diced such as cucumber, spring onion, pepper, cherry tomatoes
- 4 cups (chopped) spinach or 130g bag spinach
- 4-6 tablespoons balsamic vinaigrette dressing (using half oil and half vinegar)
Instructions
1 Defrost mixture overnight (store in fridge). Squish bag well to mix ingredients.
2 Preheat oven. Lightly grease a flan dish or individual dishes and pour in mixture. Bake for 20-25 minutes for individual dishes and 50 minutes for 1 large one.
3 Meanwhile, prepare salad veges and dressing and toss together.
HFG tip
This recipe is part of our Cook once, meals for a week feature… all it takes is one Sunday afternoon cooking session to have dinner sorted for the week ahead!
Nutrition Info (per serve)
-
Calories 347cal
-
Kilojoules 1450kJ
-
Protein 31g
-
Total fat 16g
-
–Saturated fat 5g
-
Carbohydrates 20g
-
–Sugars 10g
-
Dietary fibre 4g
-
Sodium 570mg
-
Calcium 470mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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