–salmon (size of 2 decks of cards; one-half pound)
–cheddar cheese (4 ounces, size of 2 fingers, cubed)
–Parmesan cheese (shredded, 4 tablespoons)
–green onions (2 stalks, chopped fine)
–milk (dairy or almond (not soy), 6 ounces)
–minced garlic (bottled, 1 teaspoon)
–parsley (dried, one-quarter teaspoon)
–salt and pepper
1 – Place the salmon in a covered baking dish with one-eighth cup of water. Season with salt, pepper, and olive oil. Microwave on high for 3 and one-half minutes, undercooked. Then shred the salmon.
2 – Place the salmon in a mixing bowl. Add cheddar cheese, Parmesan cheese, green onions, eggs, milk, minced garlic, parsley, and salt and pepper to taste. Stir well. Place the sauce with salmon in 4 covered compotes, dividing equally.
3 – Microwave 2 compotes at a time. Microwave for 7 minutes on high. Then microwave the second set of compotes. Leave time for cooling before serving.
4 – Serve the salmon quiche warm, but not too hot.
–salmon adapted from Healthy and Delicious Salmon Recipes (a kindle e-book).