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quiche - No Crust Broccoli




Source of Recipe


from just recipes
quiche - No Crust Broccoli

1 1/2 cups Broccoli, chopped
1/4 cup Onions, chopped
1 cup Lean ham (5% fat), diced
1 1/2 cups `Light' Cheddar cheese, grated
3 Eggs
6 Egg whites
1/2 cup Milk, 1%
1/4 cup `Light' mayonnaise
1/2 tsp Salt
1/2 tsp Pepper
1/4 cup Parmesan cheese, grated

Preheat oven to 375°F. Lightly coat a 9" pie plate with cooking spray.
Place chopped broccoli & onions in a microwave safe casserole, cover with
plastic wrap and microwave on high for 3-4 mins, until tender crisp. Rinse
immediately with cold water to stop cooking and retain bright color. Drain.
Combine broccoli, onions, ham & cheddar cheese in prepared pie plate.
In a large mixing bowl whisk together eggs, egg whites, milk, mayonnaise,
salt & pepper. Pour over broccoli mixture. Sprinkle with parmesan cheese.
Bake 40 minutes or until firm. Cut into 6 wedges to serve.

Healthy Hint: Using egg whites or egg substitute instead of whole eggs? 2
egg whites or 1/4 cup egg substitute = 1 whole egg.

Nutritional Analysis Per Serving: Each serving of one wedge:
6g Carbohydrate 23g Protein 13g Fat 242 calories
Exchanges: 1 Vegetable 3 Medium-fat meat