* Exported from MasterCook * Crustless Chicken-and-Broccoli Quiche -- 3 Points Recipe By : WW Make it Fresh Serving Size : 6 Preparation Time :1:00 Categories : Quiches Make It Fresh Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups broccoli florets -- coarsely chopped cooking spray 2 tablespoons dry bread crumbs 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 oz.carton egg substitute 1 1/2 cups chopped roasted chicken 1/2 cup(2 oz) reduced fat cheddar cheese, extra sharp -- shredded 1/4 teaspoon paprika 1. Preheat oven to 350 degrees F. 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, stirring with a whisk until blended. Stir in egg substitute. Add chicken and 1/4 cup cheese; stir well. Pour mixture into prepared pie plate. Sprinkle with remaining 1/4 cup cheese and paprika. Bake at 350°F for 45 minutes or until set. Let cool on a wire rack 15 minutes. Yield: 6 servings. POINTS: 3; Exchanges: 2 Very Lean Meat, 1/2 Med-Fat Meat, 1/2 Starch Per serving: Cal 167(29% from fat); Pro 18.7g; Fat 5.3g(sat 2.1g); Carb 10.9g; Fib 1.9g; Chol 39mg; Iron 1.6mg; Sod 353mg; Calc 186mg. MC Formatted by Sue B 4-8-98 and submitted to the WW forum. - - - - - - - - - - - - - - - - - - NOTES : For the roasted chicken, you can use leftover chicken or purchase a roasted chicken from your supermarket deli. |
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