Broccoli Quiche
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1 1/2 cups broccoli, chopped
1 whole egg
3/4 cup egg substitute (such as Egg Beaters)
or 6 egg whites (equivalent to 3 eggs)
8 ounces fat free milk
1 shredded wheat biscuit
1/2 cup low-fat shredded cheese
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1/2 cup fat free shredded cheese
1/2 cup onion, chopped
1/2 cup mushrooms, chopped
1/8 teaspoon pepper
1/4 teaspoon nutmeg
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In cooking dish, use non-stick spray on the sides and bottom. Crush shredded wheat biscuit for the crust. Mix egg, egg substitute and milk. Add cheese, vegetables and spices. Pour mixture into cooking dish. Bake at 375 degrees for 45 minutes or until knife comes out clean.
Serves 3.
Nutritional Values Per Serving
Calories: 210
Fat: 5 gm
Saturated Fat: 3 gm
Cholesterol: 93 mg
Carbohydrate: 19 gm
Fiber: 2 gm
Protein: 23 gm
Sodium: 466 mg |
