Salmon-Spinach Quiche (Microwave)

By re1ndeer

  • 1 1/2 cups cooked white or brown rice

  • 3/4 cup egg subtitute

  • 1 pkg. (10oz) frozen chopped spinach

  • 1 cup evaporated low-fat milk

  • 1/4 teaspoon garlic salt

  • 1/4 teaspoon dry mustard

  • 1 can (6 to 8 oz) canned salmon, drained

  • 1 cup sliced fresh mushrooms

  • 1/2 cup (2oz) shredded low-fat cheddar cheese

  1. Mix together rice and 1/4 cup egg substitute; press into bottom and up sides of a 9 inch microwave safe pie plate.

  2. Microwave (high) incovered 4 1/2 to 5 minutes or until crust is set, rotating plate once. Set aside.

  3. Microwave (high) spinach in package (remove foil wrap if necessary) 4 1/2 to 5 minutes or until thawed. Open one end of carton; squeeze carefully; drain well. Mix together spinach, milk, garlic salt, mustard and remaining egg substitute. Arrange salmon evenly in rice crust, removing larger bones if desired. Top with mushrooms. Pour milk mixture over salmon and mushrooms. Cover with wax paper.

  4. Microwave (medium-high 70%) 11 to 13 minutes or until center is just about set, rotating plate once or twice. Sprinkle with cheese. Let stand about 5 minutes before cutting into wedges.

  5. For less salt in recipe, change garlic salt to garlic powder.

Nutritional Facts

calories 217
protein 19g
fat 6g
carbohydrate 20g
sodium 491g
cholesterol 26 mg

fish and seafood

8 replies

MewElla 2011-03-12 09:48:41 -0600 Report

I eat a lot of salamon and other fish each week. This looks like a good receipe to try…Thanks for sharing