Ingredientes para Crustless Broccoli Tuna Quiche
- Frozen Broccoli
- 2 tablespoons butter
- 2 tablespoons all-purpose flour
- 1/2 teaspoon salt
- 2 cups milk
- Yellow Cheese
- 1 tablespoon lemon juice
- 2 (5 ounce) cans tuna, drained
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Cómo preparar Crustless Broccoli Tuna Quiche
- Steam or boil 1 large head of broccoli florets in slightly salted water until tender-crisp (about 5-7 minutes).
- Rinse the broccoli under cold water and drain thoroughly.
- Preheat your oven to 350°F (175°C).
- Melt 2 tablespoons of butter in a medium saucepan over medium heat.
- Whisk in 2 tablespoons of all-purpose flour until smooth.
- Gradually whisk in 2 cups of milk until the sauce thickens and becomes smooth (about 2-3 minutes).
- Remove from heat and stir in 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, 1 cup of shredded cheddar cheese, and 1 tablespoon of lemon juice. Mix well.
- Gently fold in 2 (5 ounce) cans of drained tuna and the cooked broccoli.
- Pour the mixture into a greased 8x8 inch or 9-inch pie dish (Pyrex or similar).
- Bake covered with foil for 35 minutes.
- Remove the foil and bake for another 10-20 minutes, or until golden brown and bubbly.
Nutrition Information (Approximate per serving)
Sodium
17 g
Sugar
6g
Fat
39g
Carbs
5g
