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Crustless Chicken and Broccoli Quiche
by Michelle Jones

Try this delicious low fat quiche made with broccoli florets, low fat milk, egg substitute, roasted chicken and reduced-fat sharp Cheddar cheese, yum!

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

1/4 teaspoon paprika

Directions:

1. Preheat oven to 350º.

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 350º for 45 minutes or until set. Let cool on a wire rack 15 minutes.

Source: Cooking Light, October 1996, p.100

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