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Crustless Chicken-And-Broccoli Quiche Recipe
|Chopped broccoli flowerets||2 Cup (32 tbs), coarsely chopped|
|Dry breadcrumbs||2 Tablespoon|
|All purpose flour||3 Tablespoon|
|Dried basil||1 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)|
Calories 233 Calories from Fat 66
% Daily Value*
Total Fat 8 g11.6%
Saturated Fat 2.4 g11.8%
Trans Fat 0 g
Cholesterol 59.7 mg
Sodium 305.4 mg12.7%
Total Carbohydrates 14 g4.7%
Dietary Fiber 0.83 g3.3%
Sugars 2.8 g
Protein 27 g54%
Vitamin A 30.9% Vitamin C 60.3%
Calcium 17% Iron 9.2%
*Based on a 2000 Calorie diet
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).
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 350Â° for 45 minutes or until set.
Let cool on a wire rack 15 minutes.