Light Chicken Quiche

This Light Chicken Quiche offers a guilt-free twist on a classic brunch favorite, using phyllo dough for a delicate, flaky crust instead of heavy pastry. The filling is packed with lean chicken breast, creamy non-fat ricotta, and fresh vegetables, bound together with egg whites and skim milk for a protein-rich meal that doesn't skimp on flavor. The combination of paprika-spiced Parmesan and Swiss cheese adds a savory depth that complements the lightness of the dish. Perfect for a hearty breakfast, a light lunch, or a quick dinner, this quiche is versatile and satisfying.

Cooking Method: Baking

Cuisine: American

Courses: Main Courses

Difficulty: Intermediate

Servings: 8

Calories: 128

Dietary: Low-fat

Description

This Light Chicken Quiche offers a guilt-free twist on a classic brunch favorite, using phyllo dough for a delicate, flaky crust instead of heavy pastry. The filling is packed with lean chicken breast, creamy non-fat ricotta, and fresh vegetables, bound together with egg whites and skim milk for a protein-rich meal that doesn't skimp on flavor. The combination of paprika-spiced Parmesan and Swiss cheese adds a savory depth that complements the lightness of the dish. Perfect for a hearty breakfast, a light lunch, or a quick dinner, this quiche is versatile and satisfying.

Directions

1
Preheat oven to 350°F (177°C).
2
Lightly spray a 9-inch pie pan with vegetable oil cooking spray.
3
Combine 2 tablespoons non-fat Parmesan cheese with paprika and set aside.
4
Stack and cut sheets of phyllo dough in half.
5
Place one square of phyllo in pie pan, lightly spray with vegetable oil cooking spray, and sprinkle with 1 teaspoon of the cheese mixture.
6
Layer remaining squares and cheese mixture in the same manner.
7
Combine egg whites, egg substitute, ricotta, flour and milk in a large bowl.
8
Stir in chicken, Swiss cheese, asparagus and green onions.
9
Pour mixture into prepared pie crust.
10
Sprinkle top with freshly grated Parmesan.
11
Bake for 30 minutes or until lightly browned and set.
12
Cool for 10 minutes before slicing.

Nutrition Facts

Servings 8 servings

Amount Per Serving
Calories 128kcal

% Daily Value *
Total Fat 5.8g9%
Saturated Fat 1.9g10%
Cholesterol 45mg15%
Sodium 109mg5%
Total Carbohydrate 6.8g3%
Dietary Fiber 0.3g2%
Sugars 0.8g
Protein 10.6g22%

* 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: chicken, quiche, phyllo, low-fat, ricotta, egg whites, asparagus, parmesan, brunch, light, baking, main course

Read it online: https://www.chefs-mate.com/recipe/light-chicken-quiche/