Recipes

Crustless Broccoli-Chicken Quiche

Written on January 01, 2005

2 Cups Coarsely Chopped Broccoli Florets
Cooking Spray
2 Tablespoons Dry Breadcrumbs
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 Leftover Roasted Chicken
1/2 Cup (2oz) Shredded Reduced-Fat Extra-Sharp Cheddar Cheese, Divided
1/4 Teaspoon Paprika

Preheat oven to 350º.
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; stir with a whisk. Stir in egg substitute. Add chicken and 1/4 cup cheese; stir well. Pour mixture into prepared pan. Sprinkle with remaining cheese and paprika. Bake at 350º for 45 minutes or until set. Let cool on a wire rack 15 minutes. Yield: 6 servings.

CALORIES 167 (29% from fat); FAT 5.3g (sat 2.1g, mono 1.6g, poly 0.8g); PROTEIN 18.7g; CARB 10.9g; CHOL 39mg; IRON 1.6mg; SODIUM 353mg; CALC 186mg