Easy Seafood Quiche
|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
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