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Crustless Salmon & Broccoli Quiche
Makes 4 servings
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Ingredients
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3/4
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cup cholesterol-free egg substitute
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1/4
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cup chopped green onions
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1/4
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cup plain fat-free yogurt
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2
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teaspoons all-purpose flour
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1
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teaspoon dried basil
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1/8
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teaspoon salt
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1/8
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teaspoon black pepper
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3/4
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cup frozen broccoli florets, thawed and drained
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1/3
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cup (3 ounces) drained and flaked water-packed boneless skinless canned salmon
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2
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tablespoons grated Parmesan cheese
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1
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plum tomato, thinly sliced
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1/4
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cup fresh bread crumbs
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1. Preheat oven to 375°F. Spray 6-cup rectangular casserole or 9-inch pie plate with nonstick cooking spray.
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2. Combine egg substitute, green onions, yogurt, flour, basil, salt and pepper in medium bowl until well blended. Stir in broccoli, salmon and cheese. Spread evenly in prepared casserole. Top with tomato slices and sprinkle with bread crumbs.
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3. Bake, uncovered, 20 to 25 minutes or until knife inserted into center comes out clean. Let stand 5 minutes. Cut in half before serving.
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© Publications International, Ltd.
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Nutrients per Serving
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(1/2 of quiche)
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Calories
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227
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Calories from Fat
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22 %
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Total Fat
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6 g
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Saturated Fat
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2 g
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Cholesterol
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25 mg
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Carbohydrate
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20 g
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Fiber
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5 g
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Protein
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25 g
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Sodium
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717 mg
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Dietary exchanges
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1 Starch
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1 Vegetable
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2 Meat
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1/2 Fat
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