Pumpkins aren't just for pies or Halloween decorations. These large, orange gourds - while naturally sweet - also work well in savory dishes. They pair well with poultry and pork (and especially bacon) and their creamy-when-cooked texture blends easily into soups.
Crustless Chicken And Broccoli Quiche
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- #69837
serves/makes:
ready in:
1-2 hrs
1-2 hrs
ingredients
2 cups coarsely chopped broccoli florets
non-stick cooking spray
2 tablespoons dry bread crumbs
3 tablespoons all-purpose flour
1 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup 1% low-fat milk
1 tablespoon Dijon mustard
1 carton (4 ounce size) egg substitute
1 1/2 cup chopped leftover roasted chicken
1/2 cup shredded reduced-fat extra-sharp cheddar cheese, divided
1/4 teaspoon paprika
directions
Preheat oven to 350 degrees F.
Cook broccoli in boiling water 3 minutes or until crisp-tender, drain.
Coat a 9-inch pie plate with cooking spray, sprinkle with breadcrumbs. (Do not remove excess breadcrumbs.) Set aside.
Combine flour, basil, salt, and pepper in a large bowl, add milk and mustard, stir with a whisk. Stir in egg substitute. Add chicken and 1/4 cup cheese, stir well. Pour mixture into prepared pan. Sprinkle with remaining cheese and paprika.
Bake at 350 degrees F for 45 minutes or until set. Let cool on a wire rack 15 minutes.
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nutrition data
141 calories, 3 grams fat, 9 grams carbohydrates, 18 grams protein per serving. This recipe is low in fat.
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