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Ингредиенты
- 1 c. fresh broccoli flowerets, blanched
- 2 sm. zucchini, sliced and blanched
- 1 pound extra-lean grnd beef
- 1 sm. fresh tomato, minced
- 3 cloves fresh garlic, chopped
- 1 sm. onion, minced
- 2 c. shredded Monterey Jack cheese
- 4 Large eggs
- 3/4 c. biscuit mix
- 1/4 c. lowfat milk
- Salt and pepper to taste
Инструкции
- Preheat oven to 400 degrees. Blanche the broccoli and zucchini; set aside. Brown grnd beef till crumbly. Add in garlic and onion and cook till the onion is tender. Combine the broccoli, zucchini, tomato and grnd beef mix. Season with salt and pepper to taste.
- Spread the mix in a large pie plate or possibly quiche pan or possibly use 2 smaller pans. Sprinkle shredded cheese over the mix. Beat together the Large eggs, biscuit mix and lowfat milk till smooth. Pour over cheese. Bake for 35 min or possibly till knife inserted in center comes out clean. Let quiche stand for 5 min before cutting.
- Serves 6-8.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 171g | |
| Recipe makes 6 servings | |
| Calories 274 | |
| Calories from Fat 155 | 57% |
| Total Fat 17.3g | 22% |
| Saturated Fat 8.91g | 36% |
| Trans Fat 0.0g | |
| Cholesterol 173mg | 58% |
| Sodium 454mg | 19% |
| Potassium 304mg | 9% |
| Total Carbs 14.34g | 4% |
| Dietary Fiber 1.5g | 5% |
| Sugars 4.48g | 3% |
| Protein 15.92g | 25% |
