Healthy Crustless Crab Quiche Recipe

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Ingredients:

Serving

2 cups egg substitute
1/2 cup skim milk
1 (14 oz) package imitation crabmeat, chopped
3/4 cup low-fat swiss cheese, shredded
1 tsp hot sauce
1/2 tsp salt
1/2 tsp pepper
1 small head broccoli, chopped
1 tbsp grated parmesan cheese

Directions:

Preheat oven to 375 degrees.
Cook broccoli to firm tender (I use a microwave steamer and cook for approximately 5 mins).
Run broccoli under cold water and drain.
Mix egg substitute, milk, hot sauce, salt, pepper, crab, cheese and broccoli.
Pour into a deep casserole dish or souffle dish that has been sprayed with cooking spray.
Bake for 30 minutes at 375.
After 30 minutes, top with grated parmesan cheese.
Return to oven for 5 minutes or until cheese is browned.
Cool and cut into wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	299.3 Kcal (1253 kJ)
Calories from fat	76.39 Kcal
		% Daily Value*
Total Fat	8.49g	13%
Cholesterol	342.74mg	114%
Sodium	684.24mg	29%
Potassium	540.15mg	11%
Total Carbs	15.57g	5%
Sugars	14.28g	57%
Dietary Fiber	0.6g	2%
Protein	37.95g	76%
Vitamin C	18mg	30%
Iron	2mg	11%
Calcium	338.2mg	34%

Amount Per 100 g
Calories	274.93 Kcal (1151 kJ)
Calories from fat	70.17 Kcal
		% Daily Value*
Total Fat	7.8g	13%
Cholesterol	314.84mg	114%
Sodium	628.53mg	29%
Potassium	496.18mg	11%
Total Carbs	14.31g	5%
Sugars	13.11g	57%
Dietary Fiber	0.55g	2%
Protein	34.86g	76%
Vitamin C	16.5mg	30%
Iron	1.8mg	11%
Calcium	310.7mg	34%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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