Shrimp Artichoke Quiche Recipe

• 3 c. water
• 1 tsp liquid shrimp and crab boil seasoning
• 1 lb unpeeled medium-size fresh shrimp*
•     Vegetable cooking spray
• 1/3 c. Italian-seasoned bread crumbs
• 3/4 c. frzn egg substitute, thawed
• 1/4 c. all-purpose flour
• 1/2 tsp baking pwdr
• 1/4 tsp salt
• 1 x (14-oz) can artichoke hearts, liquid removed and minced
• 3/4 c. nonfat or possibly 1% cottage cheese
• 1/2 c. (2-ounces) shredded reduced-fat Monterey Jack cheese
• 1/3 c. sliced green onions
• 1/4 c. (1-oz) shredded reduced fat sharp Cheddar cheese
• 1/2 tsp warm sauce

Directions