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Crustless Chicken and Broccoli Quiche (3 PTS Ea Slice)

Crustless Chicken and Broccoli Quiche (3 PTS Ea Slice recipe image
This crustless quiche is a delightful, lower-fat twist on the classic French savory tart. By skipping the pastry crust, you get a lighter dish that doesn't sacrifice flavor. The filling is rich with creamy egg substitute, sharp cheddar cheese, and zesty Dijon mustard, creating a smooth and satisfying texture. Tender broccoli florets and chopped roasted chicken provide heartiness and protein, making this a complete meal in one slice. It&# 226;ÂÂs perfect for a quick weeknight dinner, a light lunch, or even meal prep. The combination of herbs and cheese offers a comforting, home-style taste that the whole family will enjoy.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Calories: 632.5
Description
This crustless quiche is a delightful, lower-fat twist on the classic French savory tart. By skipping the pastry crust, you get a lighter dish that doesn't sacrifice flavor. The filling is rich with creamy egg substitute, sharp cheddar cheese, and zesty Dijon mustard, creating a smooth and satisfying texture. Tender broccoli florets and chopped roasted chicken provide heartiness and protein, making this a complete meal in one slice. It&# 226;ÂÂs perfect for a quick weeknight dinner, a light lunch, or even meal prep. The combination of herbs and cheese offers a comforting, home-style taste that the whole family will enjoy.
Ingredients
  • 2 cups Broccoli flowerets -- coarsely chopped
  • 2 tablespoons Dry bread crumbs
  • 3 tablespoons Flour, all-purpose
  • 1 teaspoon Dried basil
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Pepper
  • 1 cup % milk
  • 1 tablespoon Dijon mustard
  • 4 ounces Egg substitute, frozen
  • 1 1/2 cups Roasted chicken -- chopped
  • 1/2 cup Cheddar cheese, lowfat -- shredded & divided
  • 1/4 teaspoon Paprika
Directions
  1. 1
    Preheat oven to 350ðF (175ðC).
  2. 2
    Bring a pot of water to a boil and cook broccoli florets for 3-4 minutes until crisp-tender.
  3. 3
    Drain broccoli well and set aside to cool slightly.
  4. 4
    Spray a 9-inch pie plate with cooking spray and sprinkle evenly with dry bread crumbs.
  5. 5
    In a large bowl, whisk together flour, dried basil, salt, and pepper.
  6. 6
    Add milk and Dijon mustard to the flour mixture, whisking until smooth.
  7. 7
    Stir in the frozen egg substitute until fully combined.
  8. 8
    Fold in the roasted chicken, broccoli, and half of the shredded cheddar cheese.
  9. 9
    Pour the mixture into the prepared pie plate.
  10. 10
    Sprinkle the remaining cheddar cheese and paprika over the top.
  11. 11
    Bake for 45 minutes, or until the center is set and no longer jiggly.
  12. 12
    Allow the quiche to cool for 15 minutes before slicing and serving.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 632.5kcal
% Daily Value *
Total Fat 33.5g52%
Saturated Fat 13.1g66%
Cholesterol 483.4mg162%
Sodium 1744.6mg73%
Total Carbohydrate 28.1g10%
Dietary Fiber 4.2g17%
Sugars 6.5g
Protein 52.6g106%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: crustless quiche, chicken broccoli, low fat, weight watchers, healthy dinner, egg substitute, broccoli recipe, chicken quiche, easy dinner, meal prep, gluten free option, protein rich, comfort food, light meal, vegetable quiche
Read it online: https://www.chefs-mate.com/recipe/crustless-chicken-and-broccoli-quiche-3-pts-ea-slice/