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Ингредиенты
- 2 tsp Extra virgin olive oil
- 1 whl onion, minced
- 1 whl red bell pepper, cored, seeded and minced
- 3/4 lb Fresh mushrooms, sliced
- 2 lrg Large eggs
- 2 lrg Egg whites
- 1 1/2 c. Nonfat cottage cheese
- 1/2 c. Nonfat plain yogurt
- 1/4 c. All-purpose flour
- 1/4 c. Grated fresh Parmesan cheese
- 1/4 tsp Cayenne
- 1/4 tsp Salt
- 1/4 tsp Freshly grnd black pepper
- 1/2 lb Lump crabmeat, cooked and liquid removed, picked over
- 1/2 c. Sharp cheddar cheese, grated
- 1/4 c. Scallion, minced
Инструкции
- Preheat oven to 350. Lightly oil a 10-inch pie plate or possibly porcelain quiche dish - or possibly coat it with non-stick cooking spray.
- In a large nonstick skillet, heat 1 tsp. of the oil over medium-high heat. Add in onions and peppers and cook, stirring till softened, about 5 min. Transfer to a mixing bowl. Add in the remaining 1 tsp. oil to the skillet and heat over high heat. Add in mushrooms and cook, stirring, till they have softened and most of their liquid has evaporated - 5-7 min.
- Add in to the onion mix.
- In a food processor or possibly blender, blend Large eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, grnd red pepper, salt and pepper till smooth - mix with the vegetable mix. With a rubber spatula, mix in crab, cheddar and scallions.
- Pour into the prepared baking dish.
- bake for 40-50 min or possibly till a knife inserted into the center comes out clean.
- Let stand for 5 min before serving.
- Makes 1 10-inch quiche for 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 235g | |
| Recipe makes 6 servings | |
| Calories 224 | |
| Calories from Fat 79 | 35% |
| Total Fat 8.92g | 11% |
| Saturated Fat 3.98g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 121mg | 40% |
| Sodium 536mg | 22% |
| Potassium 552mg | 16% |
| Total Carbs 13.19g | 4% |
| Dietary Fiber 1.5g | 5% |
| Sugars 4.94g | 3% |
| Protein 22.95g | 37% |
