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4 SmartPoints Broccoli and Cheddar Crustless Quiche

Broccoli and Cheddar Crustless Quiche



Ingredients
  • 1 10-12oz package broccoli florets fresh or frozen, chopped
  • 1/2 medium sized onion thinly sliced
  • 4 large egg whites
  • 2 large eggs
  • 1/2 cup 2% milk
  • 1 tbsp light butter
  • 1 garlic clove minced
  • 3/4 cup reduced fat sharp cheddar cheese shredded
  • 1/4 cup whole wheat flour
  • 1 tsp baking powder
  • Salt & Pepper to taste
Servings: 6 servings
Instructions
  1. Preheat oven to 350 degrees, and mist a pie plate with non-fat cooking spray.
  2. Melt butter in a large skillet over medium high heat. Add in the onion and garlic, and sauté for about 2 minutes. Add in the broccoli, and cook for another 2-3 minutes, or until broccoli is tender. Season with a bit of salt and pepper. Pour into prepared pie pan. Top with the shredded cheese.
  3. In a medium bowl, whisk together the remaining ingredients. Season with additional salt and pepper.
  4. Pour egg mixture into the pie pan.
  5. Bake for 35-40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes.
Recipe Notes
Entire recipe makes 6 servings
Serving size is 1/6th of quiche
Each serving = 4 Smart Points
PER SERVING: 123 calories; 7g fat; 3.5g sat fat; 5.5g carbohydrates; 0g fiber; 1g sugar; 9.5g protein
4 SmartPoints
lundi 21 mars 2016
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