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Рецепт Crab Quiche, Crustless (Lowfat)

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Порций: 6

Ингредиенты

Cost per serving $2.79 view details

Инструкции

  1. 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.
  2. 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.
  3. Add in to the onion mix.
  4. 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.
  5. Pour into the prepared baking dish.
  6. bake for 40-50 min or possibly till a knife inserted into the center comes out clean.
  7. Let stand for 5 min before serving.
  8. Makes 1 10-inch quiche for 6 servings.

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%
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