Crustless Chicken Broccoli Quiche

icandoit
icandoit Posts: 4,163 Member
edited September 18 in Recipes
Crustless Chicken Broccoli Quiche

recipe ingredients
2 cups broccoli florets, coarsely chopped
2 tablespoons dry bread crumbs
3 tablespoons all-purpose flour
1 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup skim low-fat milk
1 tablespoon Dijon mustard
1/2 cup egg substitute
1 1/2 cups chopped leftover chicken
1/2 cup(2 oz) reduced fat cheddar cheese, extra sharp, shredded
1/4 teaspoon paprika

recipe directions
Preheat oven to 350*F. 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?F for 45 minutes or until set. Let cool on a wire rack 15 minutes.

Serves: 6 - Nutrition Information Per Serving
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
167 5 2 19 2 253 11 3

Replies

  • icandoit
    icandoit Posts: 4,163 Member
    Crustless Chicken Broccoli Quiche

    recipe ingredients
    2 cups broccoli florets, coarsely chopped
    2 tablespoons dry bread crumbs
    3 tablespoons all-purpose flour
    1 teaspoon dried basil
    1/4 teaspoon salt
    1/8 teaspoon pepper
    1 cup skim low-fat milk
    1 tablespoon Dijon mustard
    1/2 cup egg substitute
    1 1/2 cups chopped leftover chicken
    1/2 cup(2 oz) reduced fat cheddar cheese, extra sharp, shredded
    1/4 teaspoon paprika

    recipe directions
    Preheat oven to 350*F. 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?F for 45 minutes or until set. Let cool on a wire rack 15 minutes.

    Serves: 6 - Nutrition Information Per Serving
    calories total fat sat fat protein fiber sodium (mg) carbs ww pts
    167 5 2 19 2 253 11 3
  • sturge161
    sturge161 Posts: 37 Member
    Now this is something I might actually eat (I am a VERY picky eater and I don't cook). Thanks! :happy:
  • sexyby2008
    sexyby2008 Posts: 8
    oo looks good :) thx
  • Katy009
    Katy009 Posts: 579 Member
    Yummy....thanks. I love quiche, but haven't made it for a long time cuz it's so high in calories. This looks like a nice substitute!
  • BUNNYB
    BUNNYB Posts: 91
    mmm sounds good! and the hubby loves quiche too, and he would never know it was healthy for you :wink:
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