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Ингредиенты
- 2 c. broccoli florets minced
- 2 Tbsp. dry bread crumbs
- 3 Tbsp. flour
- 1 tsp fresh basil
- 1/8 tsp freshly-grnd black pepper
- 1 c. skim lowfat milk
- 1 Tbsp. Dijon mustard Egg substitute equal to 4 Large eggs
- 1 1/2 c. minced roasted chicken
- 1/2 c. shredded sharp Cheddar cheese
- 1/4 tsp paprika
Инструкции
- Preheat oven to 350 degrees. Steam broccoli over boiling water till tender-crisp. Coat a 9-inch pie plate with cooking spray; sprinkle with bread crumbs and set aside.
- Combine flour, basil and pepper in a large bowl; add in lowfat milk and mustard; stir with a whisk. Add in egg substitute and stir. Add in chicken and 1/4 c. of the cheese. Stir well.
- Pour mix into the prepared pan. Sprinkle with the remaining cheese and the paprika. Bake at 350 degrees for 45 min or possibly till set. Serve.
- This recipe yields 6 servings.
- Comments: This can also be served as an entree at brunch, lunch or possibly supper. It is delicious topped with Vegetable Salsa (see recipe that is included in this collection).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 115g | |
| Recipe makes 6 servings | |
| Calories 168 | |
| Calories from Fat 84 | 50% |
| Total Fat 9.45g | 12% |
| Saturated Fat 3.78g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 41mg | 14% |
| Sodium 126mg | 5% |
| Potassium 218mg | 6% |
| Total Carbs 8.03g | 2% |
| Dietary Fiber 0.7g | 2% |
| Sugars 2.6g | 2% |
| Protein 12.44g | 20% |
