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Ингредиенты
- 3 c. water
- 1 tsp liquid shrimp and crab boil seasoning
- 1 lb unpeeled medium-size fresh shrimp*
- Â Â Vegetable cooking spray
- 1/3 c. Italian-seasoned bread crumbs
- 3/4 c. frzn egg substitute, thawed
- 1/4 c. all-purpose flour
- 1/2 tsp baking pwdr
- 1/4 tsp salt
- 1 x (14-oz) can artichoke hearts, liquid removed and minced
- 3/4 c. nonfat or possibly 1% cottage cheese
- 1/2 c. (2-ounces) shredded reduced-fat Monterey Jack cheese
- 1/3 c. sliced green onions
- 1/4 c. (1-oz) shredded reduced fat sharp Cheddar cheese
- 1/2 tsp warm sauce
Инструкции
- *You can substitute frzn precooked medium shrimp, thawed. If you do, skip the first 2 ingredients and proceed to chopping the shrimp and setting it aside.
- Bring water and seasoning to a boil in a medium saucepan; add in shrimp, and cook 3 to 5 min or possibly till shrimp are done. Drain well; rinse with cool water. Refrigerateshrimp. Peel and devein shrimp; coarsely chop and set aside.
- Coat a 10-inch quiche dish or possibly pie plate with vegetable cooking spray. Coat bottom and sides of quiche dish proportionately with toasted bread crumbs. Set quiche dish aside.
- Combine egg substitute, flour, baking pwdr, and salt in a large bowl; stir well. Stir in shrimp, artichoke hearts, and remaining ingredients.
- Pour artichoke mix into prepared quiche dish. Bake at 350 F for 35 to 40 min or possibly till set. Let quiche stand 10 min before serving.
- Sodium Alert:This recipe is not recommended for anyone on a
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 127g | |
| Recipe makes 8 servings | |
| Calories 40 | |
| Calories from Fat 8 | 20% |
| Total Fat 0.89g | 1% |
| Saturated Fat 0.17g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 202mg | 8% |
| Potassium 112mg | 3% |
| Total Carbs 4.26g | 1% |
| Dietary Fiber 0.7g | 2% |
| Sugars 0.41g | 0% |
| Protein 3.6g | 6% |
