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Easy Seafood Quiche

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  Baking potatoes 2 Medium, peeled, coarsely shredded and soaked in cold water
  Fat-free egg substitute 1 Cup (16 tbs)
  Unbleached flour 9 Tablespoon (1/2 Cup + 1 Tablespoon)
  Sweet red pepper 1 Medium, chopped
  Chopped green onions 1⁄2 Cup (8 tbs)
  Garlic 2 Clove (10 gm), minced
  Cooked flaked salmon/One 7 ounces can salmon, drained, flaked and skin removed 1 Cup (16 tbs)
  Frozen baby shrimp/One 4 1/2 ounces can shrimp, drained 1 Cup (16 tbs), thawed
  Capers 1 Tablespoon, drained, rinsed
  Skim milk 1 1⁄2 Cup (24 tbs)
  Grated lemon peel 1 Tablespoon
  Dried tarragon leaves 1 Teaspoon
  Ground white pepper 1 Pinch
  Shredded low fat jarlsberg cheese 4 Ounce (1 Cup)

Spray a 10" deep-dish pie plate with no-stick spray; set aside.
Drain the potatoes well, squeezing excess liquid from them.
In a medium bowl, stir together the potatoes, 1/4 cup of the egg substitute and 1/4 cup of the flour.
Pat the mixture in the bottom and up the sides of the pie plate.
Bake at 450° about 5 minutes or until lightly browned.
Remove the potato shell from the oven.
Reduce the temperature to 325°.
Meanwhile, spray an unheated, large no-stick skillet with no-stick spray.
Heat the skillet over medium heat.
Add the red peppers, onions and garlic.
Cook and stir about 4 minutes or until tender.
Crush the bones in the salmon.
Add the salmon with the bones, the shrimp and capers to the onion mixture.
Cook and stir for 2 minutes.
Spoon into the potato shell; set aside.
In a medium bowl, use a wire whisk to combine the milk, the remaining 3/4 cup egg substitute, the remaining 1 tablespoon flour, the lemon peel, tarragon and white pepper.
Stir in the cheese.
Pour the mixture over the salmon mixture in the shell.
Place on a cookie sheet and bake at 325° for 35 to 45 minutes or until a knife inserted near the center comes out clean.
Let stand for 5 minutes

Recipe Summary

Difficulty Level: 
Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1597 Calories from Fat 134

% Daily Value*

Total Fat 14 g22.2%

Saturated Fat 3.3 g16.5%

Trans Fat 0 g

Cholesterol 572.7 mg190.9%

Sodium 1597 mg66.5%

Total Carbohydrates 211 g70.2%

Dietary Fiber 16.5 g65.9%

Sugars 32.5 g

Protein 156 g312.7%

Vitamin A 231.6% Vitamin C 423%

Calcium 107.4% Iron 138.7%

*Based on a 2000 Calorie diet

Easy Seafood Quiche Recipe