Salmon Quiche Serves 4 -6

Prep time: 5 minutes    Cook: 35-40 minutes

This quiche is high in healthy omega-3 fats, but will not taste or smell fishy.  Leftovers can be stored in the refrigerator, or cut into pieces and frozen for future quick meals.   []
4 eggs (preferable free-range)

1 cup 1% cottage cheese

2 oz 1% milk, or condensed low fat milk

½ cup fresh grated Parmesan cheese

1- 7.5 oz can red sockeye salmon, drain

4 scallions, chopped

Optional: 1- 4 oz can sliced mushrooms, drain or thinly sliced fresh

3 slices day-old, or crusty whole wheat bread (or sub ¾ cup fat free croutons)

Lemon pepper seasoning, to taste

Sea salt, to taste

Food oil spray

Preheat oven to 350F.  Spray 8 x 10 in glass pan, or quiche pan with food oil spray.

Using a mix master or wire whip, beat eggs thru cheese until well blended.  Add salmon, scallions, and optional mushrooms, mix to blend.  Place diced bread on pan, pour quiche mixture over and toss to coat bread.  Mixture should be no thicker than an inch to inch and one-half in pan.  Place in pre-heated oven and cook about 40 minutes, or until edges just pull from the sides. Do not over cook.

NUTRITION INFORMATION Per 1/4^th recipe: 

Calories 307, Total fat 15.5 g, Saturated fat 5.4 g, Sodium 807 mg (without added salt), Carbohydrate 11.7 g, Fiber 1.5 g, sugars 3.2 g, protein 30.7 g.  Omega-3 fats 993,  Vitamin A 25% RDA, Vitamin C 4%, Calcium 32%, Iron 11%

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