Crustless Crab And Broccoli Quiche Recipe

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Servings: 2

Ingredients

Cost per serving $8.17 view details
  • 1 1/2 c. minced fresh broccoli
  • 1/2 c. finely minced sweet red pepper (pimento is fine too)
  • 1/4 c. finely minced onion
  • 1/4 c. water
  • 8 ounce. frzn egg substitute, thawed
  • 8 ounce. imitation crab (or possibly lump crabmeat)
  • 3/4 c. shredded reduced fat Swiss cheese
  • 1/2 c. skim lowfat milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon grnd red pepper (cayenne is nice if you enjoy spicy foods)
  • 1/2 c. sliced fresh mushrooms

Directions

  1. Combine broccoli, red pepper (or possibly pimento), onion and water in saucepan (or possibly microwave dish). Cover and cook till vegetables are crisp-tender (3 to 5 min). Drain well.
  2. Combine vegetable mix and all other ingredients, stirring gently and thoroughly. Pour mix into a 10 inch quiche dish coated with cooking spray. Bake at 350 degrees for 45 min, or possibly till knife comes out clean when inserted near center of quiche. Let stand 10 min before slicing into wedges. Makes 8 servings. Enjoy!

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Nutrition Facts

Amount Per Serving %DV
Serving Size 467g
Recipe makes 2 servings
Calories 398  
Calories from Fat 141 35%
Total Fat 16.06g 20%
Saturated Fat 8.14g 33%
Trans Fat 0.0g  
Cholesterol 87mg 29%
Sodium 1858mg 77%
Potassium 1002mg 29%
Total Carbs 12.57g 3%
Dietary Fiber 2.2g 7%
Sugars 6.87g 5%
Protein 49.54g 79%
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