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NOUVEAU QUICHE

Source of Recipe

CRAZY PLATES by Janet & Greta Podleski


Recipe Introduction

Makes 6 servings

List of Ingredients

3 cups sliced mushrooms
1 cup diced onions
1 cup diced red bell pepper
2 cloves garlic, minced
1 1/2 cups fat-free egg substitute
3/4 cup evaporated 2 % milk
1/4 cup grated Parmesan cheese
1/2 tsp. dry mustard powder
1/4 tsp. pepper
8 oz. canned, fresh, or frozen lump crabmeat*
3/4 cup shredded, reduced-fat sharp cheddar cheese (3 oz.)
1/4 cup chopped green onions



Recipe

Spray a large, non-stick saucepan with non-stick spray. Add mushrooms, onions, red pepper, and garlic. Cook and stir over medium heat until vegetables are tender, about 6 to 7 minutes. Remove from heat and let cool slightly.

In a large bowl, whisk together egg substitute, milk, Parmesan cheese, mustard powder and pepper. Stir in crabmeat, mushroom mixture, cheddar cheese, and green onions.

Pour into a 9-inch deep-dish quiche pan or pie plate that has been sprayed with non-stick spray. Bake quiche at 350 F. for 40 to 45 minutes, until firm to touch. Let stand 10 minutes before slicing.

Note: *If using canned crabmeat, drain well before adding to other ingredients. Thaw frozen crabmeat before using.

Per serving: 160 calories, 5 g fat, 2.8 g saturated fat, 20.1 g protein, 9.5 g carbohydrate, 1.6 g fiber, 48.6 mg cholesterol, 391 mg sodium % calories from fat: 27