Your Recipe

Crustless Tuna Quiche

Ingredient Amount Calories
Onions 110g 44kcal
Egg white raw 66g 34kcal
Salt, table 3.8g 0kcal
Bread, cheese 237g 967kcal
Tuna white, canned in oil, drained solids 170.1g 316kcal
Wheat flour, white, all-purpose, unenriched 30g 109kcal
Milk, chocolate, lowfat, reduced sugar 237g 135kcal

Recipe Instructions:

2 each tuna, canned-6 ounce cans, in water, drained
237 ml swiss cheese,shredded
1 medium onions chopped
30 ml all-purpose flour
2 large eggs
2 each egg whites
237 ml milk, skim
3.8 ml salt
0.6 ml red pepper flakes

Directions
Heat oven to 350℉ (180℃).
Spray a 9-inch (23 cm) pie plate, with non-stick cooking spray.
In a bowl, toss together the tuna, swiss cheese, onion, and flour; spread evenly in pie plate.
Beat the eggs and egg whites slightly in a small bowl with a fork; then beat in remaining ingredients.
Pour the egg mixture over the tuna mixture.
Bake the quiche, uncovered, for 35 to 40 minutes or until knife inserted in center comes out clean.
Let stand 10 minutes before cutting.

Nutrition Facts
Portion Size 213 g | ml
Amount Per Portion 401
1680
kcal
kilojoules
% Daily Value *
Total Fat 17g 21%
Saturated Fat 4.6g 23%
Sodium 1049mg 46%
Total Carbohydrate 40g 14%
Dietary Fiber 1.9g 7%
Sugar 6.9g
Protein 22g 45%
Vitamin D 0.9mcg 5%
Calcium 136mg 10%
Iron 2mg 11%
Potassium 366mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 73.226 mcg 8%
Thiamin [B1] 0.307 mg 26%
Riboflavin [B2] 0.429 mg 33%
Niacin [B3] 7.133 mg 45%
Pantothenic acid [B5] 0.739 mg 15%
Vitamin B6 0.278 mg 16%
Cobalamin [B12] 1.211 mcg 0%
Floate [B9] 107.131 mcg 0%
Vitamin C 2.035 mg 2%
Vitamin D 0.948 mcg 5%
Vitamin E 1.871 mg 12%
Vitamin K 22.441 mcg 19%
Betaine 21.526 mg 0%
Choline 16.681 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 39.5 g 14%
Sugars 6.9 g 14%
Dietary fiber 1.9 g 7%
Carbohydrate 2.7 g 0%
Net carbs 32.7g
Aminoacids
Nutrient Amount DV
Alanine 0.829 g 0%
Arginine 0.842 g 0%
Aspartic acid 1.414 g 0%
Cysteine 0.186 g 0%
Glutamic acid 2.272 g 0%
Glycine 0.645 g 0%
Histidine 0.401 g 0%
Isoleucine 0.66 g 0%
Leucine 1.145 g 0%
Lysine 1.197 g 0%
Methionine 0.414 g 0%
Phenylalanine 0.6 g 0%
Proline 0.564 g 0%
Serine 0.636 g 0%
Threonine 0.596 g 0%
Tryptophan 0.16 g 0%
Tyrosine 0.484 g 0%
Valine 0.752 g 0%
Minerals
Nutrient Amount DV
Calcium 136.14 mg 10%
Copper 0.15 mg 16%
Fluoride 13.5 mcg 0%
Iron 2.01 mg 11%
Magnesium 38.46 mg 9%
Manganese 0.33 mg 14%
Phosphorus 261.26 mg 21%
Potassium 366.06 mg 8%
Selenium 44.4 mcg 81%
Sodium 1048.72 mg 46%
Zinc 1.15 mg 10%
Other
Nutrient Amount DV
Water 131.244 g 0%
Ash 4.214 g 0%