Crustless Chicken-and-Broccoli Quiche

Yield: 6 servings
Source: Cooking Light - October 1996

INGREDIENTS:

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-ounce) carton egg substitute
1 1/2 cups chopped leftover roasted chicken
1/2 cup (2 ounces) shredded reduced-fat extra-sharp Cheddar cheese, divided

INSTRUCTIONS:

  1. Preheat oven to 350°.
  2. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.
  3. Coat a 9-inch pie plate with cooking spray; sprinkle with breadcrumbs. (Do not remove excess breadcrumbs.) Set aside.
  4. 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 350° for 45 minutes or until set. Let cool on a wire rack 15 minutes.

NUTRITIONAL INFO:

Healthy Units: 3 per serving
Calories=157; Fat=5g; Protein=18g; Carb=9g; Fiber=1g

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