Microwave Rice and Tuna Flan

Since this recipe uses mostly canned & frozen ingredients, it is nice to have a stock of them on hand for times when you need a quick meal. Low-fat and stocked with protein, this consists of a complete meal.

• Ready In: 16 mins
• Serves: 4

Ingredients

• 10  ounces  cream of mushroom soup, concentrate
• 3  eggs
• 10  ounces  of frozen chopped broccoli, thawed
• 1  cup quick-cooking rice
• 7  ounces tuna, not drained
• 1⁄2 cup  of grated cheddar cheese
• 3  tablespoons  of grated parmesan cheese
• 1⁄4 teaspoon pepper

Directions

1. In a bowl, mix the cream of mushroom with the eggs until smooth.
2. Add brocoli, rice, tuna (with its juice), cheddar, 1 tbsp of parmesan, and pepper.
3. Mix well.
4. Pour in a 25 cm (10 inch) microwave-safe quiche pan.
5. Cover with wax paper and cook 5 minutes at medium-high power.
6. Stir and sprinkle remaining parmesan.
7. Cover and continue cooking 6 to 8 minutes, until a toothpick inserted in the flan comes out dry.
8. Cool for 5 minutes before serving.