From: www.recipes. sparkpeople. com user SANDYLUVSSPARK
This is a "crustless" quiche so you save calories, also, use reduced
fat Bisquick, reduced fat cheese and skim evaporated milk and egg
beaters!
60 Minutes to Prepare and Cook
1/2 cup reduced fat Bisquick
3/4 cup chopped broccoli (drained)
1 cup reduced fat or 2% cheddar cheese
1 cup egg beaters (or egg substitute)
1 1/2 cups evaporated skim milk
Salt and pepper to taste
Fash of nutmeg to taste
1. Mix Bisquick, eggs and evaporated milk
2. Fold in broccoli (or any other vegetable you like)
3. Fold in the shredded reduced fat cheese
4. Add spices to taste
5. Pour into a pan prepared with non stick cooking spray.
Bake at 350 for 40-50 minutes in pie plate or 8 x 8 pan.
This makes 6 servings, but with the low calories and fat, you can afford 2 pieces if you like!
Number of Servings: 6
Nutrition per Serving:
165.2 Calories, 3.8g Total Fat, 1.3g Saturated Fat, 0.9g Polyunsaturated Fat, 1.3g Monounsaturated Fat, 7.6mg Cholesterol, 398.7mg Sodium, 433.4mg Potassium,
16.2g Carbs, 0.6g Dietary Fiber, 8.6g Sugars, 16.4g Protein
Vitamin A 16.7 %
Vitamin B-12 6.4 %
Vitamin B-6 4.3 %
Vitamin C 22.4 %
Vitamin D 12.8 %
Vitamin E 2.8 %
Calcium 30.7 %
Copper 1.8 %
Folate 8.9 %
Iron 7.1 %
Magnesium 7.2 %
Manganese 2.3 %
Niacin 1.4 %
Pantothenic Acid 17.6 %
Phosphorus 29.5 %
Riboflavin 23.3 %
Selenium 22.2 %
Thiamin 6.0 %
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