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Ингредиенты
- 1 c. liquid egg substitute
- 1 (8 ounce.) can evaporated skim lowfat milk
- 1/3 c. onion, chopped
- 1/4 teaspoon salt
- 1/8 teaspoon cayenne pepper
- 1 (7 1/2 ounce.) can crab meat, liquid removed thoroughly
- 1 c. low-sodium Swiss cheese, shredded
- 1 tbsp. parsley, finely minced
Инструкции
- Preheat oven to 425 degrees. Combine liquid egg substitute, lowfat milk, onion, salt and cayenne. Mix well and set aside. Spray an 8-inch quiche dish with a nonstick vegetable spray. Sprinkle crab meat and cheese proportionately over the bottom. Pour liquid mix over the top and sprinkle with minced parsley. Bake 15 min, then reduce temperature to 300 degrees and bake 30 to 35 min longer or possibly till a knife inserted 1 inch from the edge comes out clean. Allow quiche to rest 10 min before cutting into wedges. Makes 8 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 4 servings | |
| Calories 338 | |
| Calories from Fat 164 | 49% |
| Total Fat 18.64g | 23% |
| Saturated Fat 10.6g | 42% |
| Trans Fat 0.0g | |
| Cholesterol 86mg | 29% |
| Sodium 523mg | 22% |
| Potassium 653mg | 19% |
| Total Carbs 12.65g | 3% |
| Dietary Fiber 0.2g | 1% |
| Sugars 10.62g | 7% |
| Protein 29.28g | 47% |
