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    crustless chicken broccoli quiche ~ 167 cal per serving

    2

    Replies

    • Posts: 5
      bump
    • Posts: 71 Member
      Yummy So going to make this real soon!!
    • Posts: 145 Member
      Bump, sounds good. And an idea that I have been using lately to make my recipes healthier, is that whenever a recipe calls for bread crumbs, I substitute ground flax meal. It works in pretty much anything and gives way more nutritional value!
    • Posts: 73
      I'm definitely trying this recipe! Also, can someone please tell me what "Bump or Bumping" means? I'm pretty new to this. Thanks!! :happy:

      Thanks for the recipe! I wouldn't have thought to add basil. Do you use frozen or fresh broccoli?

      When you add a reply, it bumps the thread to the top of the category it's in. (So, it would be at the top of the "recipes" category). So, rather than having to look back a few pages, if you reply to it, it "bumps" it back up to the top. Then when you are home or wherever and can get the info written down or printed, you don't have to go look for it pages back. Does that make sense?
    • Posts: 66 Member
      bump
    • Posts: 68 Member
      This sounds delish! Definitely going to try!! Thanks! :flowerforyou:
    • Posts: 722
      bump
    • Posts: 291 Member
      show previous quotes

      Thanks for the recipe! I wouldn't have thought to add basil. Do you use frozen or fresh broccoli?

      When you add a reply, it bumps the thread to the top of the category it's in. (So, it would be at the top of the "recipes" category). So, rather than having to look back a few pages, if you reply to it, it "bumps" it back up to the top. Then when you are home or wherever and can get the info written down or printed, you don't have to go look for it pages back. Does that make sense?

      Bumping also adds it to your "My Topics" section under the forums, so you don't have to look in the categories at all. :drinker: :bigsmile:
    • Posts: 600 Member
      This sounds great!
    • Posts: 180
      Yum! Bump for later - thanks!
    • Posts: 813 Member
      Mmmm, sounds great!
    • Posts: 619 Member
      bump for later! sounds great!
    • Posts: 117 Member
      bump
    • Posts: 48 Member
      Bump thanks
    • Posts: 85 Member
      bump for later, thanks
    • Posts: 3
      Bump
    • Posts: 69 Member
      Looks delicious, but does anyone know how many -actual- egg whites would make up a 4oz carton? I'm okay with weight conversion, but I've only rarely seen packaged egg whites where I am!
    • Posts: 7
      Thank you so much!!!
    • Posts: 190 Member
      Bump.
    • Posts: 7 Member
      Looks like dinner tonight, thanks!
    • Posts: 23
      Bump
    • Posts: 946 Member
      great healthy quiche , one of my favourites :)

      2 cups broccoli boiled and drained
      2 tbsp bread crumbs
      3 tbsp flour
      1 teaspoon basil
      1/4 tsp salt
      1/8 tsp pepper
      1 cup low fat milk
      1 tbsp mustard or dijon mustard
      1 4oz carton of egg whites
      1 1/2 cups chopped cooked chicken
      1/2 cup reduced fat cheddar cheese shredded
      * i also add some diced onion and cherry tomatoes :)

      preheat oven to 350
      coat 9" pie plate with cooking spray, sprinkle with breadcrumbs, don't remove excess crumbs
      combine flour, basil, salt, pepper in large bowl, add milk and whisk
      add mustard and whisk
      add egg whites and whisk, add cooked chicken, cheese, cooked brocolli and any other veggies you may add, stir well
      add mixture to pie plate
      bake at 350 for 45 minutes
      let cool 15 minutes before serving Enjoy!!!

      6 servings:
      per serving
      167 cal
      5.3 g fat
      18.7 g protein
      353 mg sodium

      that sounds fantastic!
    • Posts: 62 Member
      bump, thanks!!
    • Posts: 4 Member
      bump..thanks!
    • Posts: 4 Member
      Bump for later
    • Posts: 6
      bump
    • Posts: 5
      BUMP FOR LATER THANKS
    • Posts: 62 Member
      does anyone know if there is a successful way to veganize this recipe? maybe sub out the eggs for tofu or something?
    • Posts: 201 Member
      B b b bump
    • Posts: 800 Member
      bumpybumpybooboo
    This discussion has been closed.

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