crustless chicken broccoli quiche ~ 167 cal per serving

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