Shrimp Artichoke Quiche
Source of Recipe
about.com
List of Ingredients
Makes 8 servings.
3 cups water
1 tsp liquid shrimp and crab boil seasoning
1 pound unpeeled medium-size fresh shrimp*
Vegetable cooking spray
1/3 cup Italian-seasoned bread crumbs
3/4 cup frozen egg substitute, thawed
1/4 cup all-purpose flour
1/2 tsp baking powder
1/4 tsp salt
1 (14-ounce) can artichoke hearts, drained and chopped
3/4 cup nonfat or 1% cottage cheese
1/2 cup (2-ounces) shredded reduced-fat Monterey Jack cheese
1/3 cup sliced green onions
1/4 cup (1-ounce) shredded reduced fat sharp Cheddar cheese
1/2 tsp hot sauceRecipe
*You can substitute frozen precooked medium shrimp, thawed. If you do, skip the first 2 ingredients and proceed to chopping the shrimp and setting it aside.
Bring water and seasoning to a boil in a medium saucepan; add shrimp, and cook 3 to 5 minutes or until shrimp are done. Drain well; rinse with cold water. Chill shrimp. Peel and devein shrimp; coarsely chop and set aside.
Coat a 10-inch quiche dish or pie plate with vegetable cooking spray. Coat bottom and sides of quiche dish evenly with toasted bread crumbs. Set quiche dish aside.
Combine egg substitute, flour, baking powder, and salt in a large bowl; stir well. Stir in shrimp, artichoke hearts, and remaining ingredients.
Pour artichoke mixture into prepared quiche dish. Bake at 350°F for 35 to 40 minutes or until set. Let quiche stand 10 minutes before serving.
Sodium Alert: This recipe is not recommended for anyone on a sodium-restricted menu plan.
Nutritional Information (per serving): 142 Cal; 3 g Total Fat (1 g Sat Fat); 11 g Carb; 79 mg Cholesterol; 510 mg Sodium; 18 g Protein;
Dietary Exchanges: 1 Starch; 2-1/2 Lean Meat; 1/2 Fat.
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