Crustless Chicken-And-Broccoli Quiche Recipe
Ingredients
| Chopped broccoli flowerets | 2 Cup (32 tbs), coarsely chopped | |
| Cooking spray | 1 | |
| Dry breadcrumbs | 2 Tablespoon | |
| All purpose flour | 3 Tablespoon | |
| Dried basil | 1 Teaspoon | |
| Salt | 1⁄4 Teaspoon | |
| Pepper | 1⁄8 Teaspoon | |
| 1% low fat milk | 1 Cup (16 tbs) | |
| Dijon mustard | 1 Tablespoon | |
| Egg substitute | 4 Ounce | |
| Chopped roasted chicken | 1 1⁄2 Cup (24 tbs) | |
| Reduced fat extra sharp cheddar cheese | 2 Ounce, shredded, divided (0.5 Cup) | |
| Paprika | 1⁄4 Teaspoon |
Nutrition Facts
Serving size
Calories 240 Calories from Fat 73
% Daily Value*
Total Fat 8 g12.8%
Saturated Fat 2.5 g12.6%
Trans Fat 0 g
Cholesterol 60.9 mg20.3%
Sodium 319.8 mg13.3%
Total Carbohydrates 14 g4.8%
Dietary Fiber 0.74 g3%
Sugars 3.3 g
Protein 27 g53.7%
Vitamin A 30.9% Vitamin C 60.3%
Calcium 17% Iron 9.2%
*Based on a 2000 Calorie diet
Directions
Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.
Coat a 9 inch pie plate with cooking spray; sprinkle with breadcrumbs (do not remove excess breadcrumbs).
Set aside.
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° for 45 minutes or until set.
Let cool on a wire rack 15 minutes.
Chef
