Crustless Chicken and Broccoli Quiche *
Source of Recipe
WW
List of Ingredients
2 cups broccoli florets -- coarsely chopped
cooking spray
2 tablespoons dry bread crumbs
3 tablespoons all-purpose flour
1 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup 1% low-fat milk
1 tablespoon Dijon mustard
1 4 oz.carton egg substitute
1 1/2 cups chopped roasted chicken
1/2 cup(2 oz) reduced fat cheddar cheese, extra sharp -- shredded
1/4 teaspoon paprika
1. Preheat oven to 350 degrees F.
2. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.
3. coat a 9-inch pie plate with cooking spray; sprinkle with breadcrumbs(do not remove excess breadcrumbs). Set aside.
4. combine flour, basil, salt, and pepper in a large bowl. Add milk and mustard, stirring with a whisk until blended. Stir in egg substitute. Add chicken and 1/4 cup cheese; stir well. Pour mixture into prepared pie plate. Sprinkle with remaining 1/4 cup cheese and paprika. Bake at 350 degrees for 45 minutes or until set. Let cool on a wire rack 15 minutes. Yield: 6 servings.
POINTS: 3; Exchanges: 2 Very Lean Meat, 1/2 Med-Fat Meat, 1/2 Starch
Per serving: Cal 167(29% from fat); Pro 18.7g; Fat 5.3g(sat 2.1g); Carb 10.9g; Fib 1.9g; Chol 39mg; Iron 1.6mg; Sod 353mg; Calc 186mg.
Recipe
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