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Ингредиенты
- 1 1/2 c. minced fresh broccoli
- 1/2 c. finely minced sweet red pepper (pimento is fine too)
- 1/4 c. finely minced onion
- 1/4 c. water
- 8 ounce. frzn egg substitute, thawed
- 8 ounce. imitation crab (or possibly lump crabmeat)
- 3/4 c. shredded reduced fat Swiss cheese
- 1/2 c. skim lowfat milk
- 1/2 teaspoon salt
- 1/4 teaspoon dry mustard
- 1/4 teaspoon grnd red pepper (cayenne is nice if you enjoy spicy foods)
- 1/2 c. sliced fresh mushrooms
Инструкции
- Combine broccoli, red pepper (or possibly pimento), onion and water in saucepan (or possibly microwave dish). Cover and cook till vegetables are crisp-tender (3 to 5 min). Drain well.
- Combine vegetable mix and all other ingredients, stirring gently and thoroughly. Pour mix into a 10 inch quiche dish coated with cooking spray. Bake at 350 degrees for 45 min, or possibly till knife comes out clean when inserted near center of quiche. Let stand 10 min before slicing into wedges. Makes 8 servings. Enjoy!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 467g | |
| Recipe makes 2 servings | |
| Calories 398 | |
| Calories from Fat 141 | 35% |
| Total Fat 16.06g | 20% |
| Saturated Fat 8.14g | 33% |
| Trans Fat 0.0g | |
| Cholesterol 87mg | 29% |
| Sodium 1858mg | 77% |
| Potassium 1002mg | 29% |
| Total Carbs 12.57g | 3% |
| Dietary Fiber 2.2g | 7% |
| Sugars 6.87g | 5% |
| Protein 49.54g | 79% |
