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Crustless Tuna Quiche


low-fat cooking spray or mist

6 oz can tuna chunks in water, rinsed and drained

4 eggs, beaten

1 cup low-fat cottage cheese with chives

6 spring onions/scallions, chopped

salt and freshly ground black pepper

2 tomatoes, sliced

2 tsp mixed dried herbs (optional)



  1.  Preheat the oven to 375 F. Generously spritz a 8-inch quiche or flan dish with low-fat cooking spray or mist.
  2.  Place the tuna in the dish and spread out evenly.
  3.  Mix the eggs with the cottage cheese, spring onions/scallions and salt and pepper to taste. Pour over the tuna mixture to cover evenly.
  4.  Top with the sliced tomatoes and sprinkle with the dried herbs if using.
  5.  Bake in the oven for 25-30 minutes until set and golden.
  6.  Serve hot with vegetables, cold with salad or pack into a lunchbox for a portable meal.

Makes 6 servings. Per serving: 142 calories, 21g protein, 3 g carbohydrate, 5g fat.

Recipe source: