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Crustless Salmon Broccoli Quiche


Yield

Makes 2 servings

Ingredients

3/4 cup cholesterol-free egg substitute
1/4 cup chopped green onions
1/4 cup plain fat-free yogurt
2 teaspoons all-purpose flour
1 teaspoon dried basil
1/8 teaspoon salt
1/8 teaspoon black pepper
3/4 cup frozen broccoli florets, thawed and drained
1/3 cup (3 ounces) drained and flaked water-packed boneless, skinless canned salmon
2 tablespoons grated Parmesan cheese
1 plum tomato, thinly sliced
1/4 cup fresh bread crumbs

Preparation

  1. Preheat oven to 375°F. Spray 6-cup rectangular casserole or 9-inch pie plate with nonstick cooking spray.
  2. Combine egg substitute, green onions, yogurt, flour, basil, salt and pepper in medium bowl until well blended. Stir in broccoli, salmon and cheese. Spread evenly in prepared casserole. Top with tomato slices. Sprinkle bread crumbs over top.
  3. Bake, uncovered, 20 to 25 minutes or until knife inserted into center comes out clean. Let stand 5 minutes. Cut in half before serving.

Nutritional Information

Serving Size: 1/2 of quiche
Fiber 5 g
Carbohydrate 20 g
Cholesterol 25 mg
Saturated Fat 2 g
Total Fat 6 g
Calories from Fat 22 %
Calories 227
Protein 25 g
Sodium 717 mg

Dietary Exchange

Fat 1/2
Meat 2
Vegetable 1
Starch 1

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