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| Healthy Chicken and Broccoli Quiche Submitted by Rho84 on Wednesday, June 02, 2010 at 12:43 |
Cuisine: anytime Weight Loss Plan: Healthy meals |
6 Egg whites 103 Cal. 1 whole egg 74 Cal. 1 Cup skim milk 91 Cal. 2 Chicken Breasts 321 Cal. 1 ½ Cups Broccoli 82 Cal. Cheese ½ cup (Sharp Cheddar - fat free) 180 Cal. Whole Wheat Pie Shell ( 9” ) 880 Cal. 1 tbsp Parsley 1 Cal. 1 tbsp White Pepper or 21 Cal 1 tbsp Black Pepper 16 Cal. I use the pre-made pie shells you can buy in the frozen section of the grocery store. Thaw shell, cut slits in bottom and sides of shell then bake in the oven at 350 for 5 minutes. Cut chicken into bite size pieces and cook in a frying pan with 0 Cal cooking spray. Pepper the chicken to taste. In a mixing bowl whisk together the Egg and egg whites, milk, parsley, and pepper. I like white pepper but black pepper works fine if you have no white on hand. Chop the broccoli into small pieces. Add the cooked chicken and then the broccoli into the pie shells. While whisking, slowly pour the egg mixture into the pie shell. Sprinkle the cheese evenly over the top. Bake at 350 for about 45 minutes. Check often after 30 minutes. The pie shell edge should be golden brown and the egg, when you jiggle the pan, should be solid. The pie shells come in a pie tin, but I always put the tin onto a flat cookie sheet incase the egg mixture spills over. Cut into 8 slices. Serving per slice -219 Calories |
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