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Ингредиенты
- 1 c. liquid egg substitute
- 8 ounce. evaporated skim lowfat milk
- 1/3 c. chopped onion
- 1/4 teaspoon salt
- 1/8 teaspoon cayenne pepper
- 7 1/2 ounce. crab (I use the frzn imitation)
- 1 c. shredded Swiss cheese
- 1 tbsp. minced parsley
Инструкции
- Mix egg substitute, lowfat milk, onion, salt and cayenne. Set aside. Spray 8 inch quiche dish with vegetable spray. Sprinkle with crab and cheese. Pour egg mix over top and sprinkle with parsley.
- Bake 15 min at 425 degrees. Reduce temperature to 300 and bake 35 min more. Let rest 10 min before cutting.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 212g | |
| Recipe makes 4 servings | |
| Calories 281 | |
| Calories from Fat 125 | 44% |
| Total Fat 14.22g | 18% |
| Saturated Fat 7.87g | 31% |
| Trans Fat 0.0g | |
| Cholesterol 64mg | 21% |
| Sodium 814mg | 34% |
| Potassium 532mg | 15% |
| Total Carbs 8.76g | 2% |
| Dietary Fiber 0.2g | 1% |
| Sugars 6.97g | 5% |
| Protein 28.55g | 46% |
