Small Tuna and Broccoli Crust-Less Quiche


Food.com
40 mins (prep 10, cooking 30)
13 ingredients
2 servings
I threw this together for lunch today, I'm doing a low carb diet right now and thought a quiche would be a nice change from a salad type lunch. I didn't specify what kind of cheese to use but please do not use a mild cheese like mozzarella or a mild cheddar because it will not have enough flavor for the quiche. I used goat cheese that had been immersed in wine, but an extra sharp cheddar, gruyere, or swiss would work really well. ***You will need a 6-inch pie plate for this recipe, you can POSSIBLY use a normal size pie plate if you double the recipe, but proceed with that at your own risk.

Categories:  <-60-mins , for-1-or-2 , lunch~snacks , breakfast , number-of-servings , cheese , egg , eggs~dairy , time-to-make ,
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Ingredients

Nutrition

Serving Size (79.42 g)
Servings 2
Amount per Serving
Calories 164.85 Calories from Fat 84.69
% Daily Value *
Total Fat 9.41g 28.95%
Saturated Fat 3.88g 38.75%
Trans Fat 0.0g %
Cholesterol 14.23mg 9.49%
Sodium 225.51mg 18.79%
Total Carbohydrate 16.81g 11.21%
Dietary Fiber 1.18 g 9.44%
Sugars 3.27 g %
Protein 3.84g 15.37%
Vitamin A 1312.69IU% Vitamin C 4.44mg%
Calcium 59.12mg% Iron 0.9mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
fresh broccoli florets, tuna in water, large egg, dried marjoram, salt and pepper
 

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