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Crustless Quiche

This recipe is ideal for those looking for a health breakfast that can be prepared ahead and then warmed up in seconds. Greek yogurt and egg whites give you a protein boost while broccoli provides dozens of vitamins and minerals as well as fiber. (Note: Since this recipe calls for egg whites only, we don't recommend freezing this quiche as it will take on a lot of water.) 

Ingredients

  • 4 ounces nonfat, plain Greek yogurt
  • 1-1/2 cups liquid egg whites
  • 10 ounces frozen brocolli
  • 1 teaspoon salt
  • 1 tablespoon garlic, minced
  • 3/4 cup shredded cheddar cheese

Method

  1.  Preheat oven to 400 degrees; Prepare a jumbo muffin pan by lightly coating each tin with nonstick cooking spray.  
  2.  Defrost the frozen broccoli in the microwave or on the stove.  Drain well and chop finely for better texture.
  3.  Whisk together the egg whites, yogurt, salt, pepper and garlic and then combine with the broccoli and cheese.
  4.  Pour mixture into the muffin pan and bake until golden brown. The quiche will be finished when a knife inserted in the center comes out clean (about 30 mintues).

Nutritional Information: 6 servings; 104 calories, 13g protein, 4g fat, 5g carbohydrates

Karen Berenson