University of Illinois Extension

Chicken Quiche

1 C chopped cooked skinless chicken breast, cooked without salt
1 10-ounce package frozen chopped broccoli, thawed
Butter-flavored cooking spray
1 C nonfat ricotta cheese
½ C plain nonfat yogurt
½ C fat-free egg substitute
1/3 C grated Parmesan cheese
¼ C whole wheat flour
½ tsp baking powder
½ tsp dry mustard
¼ tsp salt
1/8 tsp ground red pepper

Preheat oven to 350º.
Combine chicken and broccoli; place in a 9-inch pie plate coated with cooking spray. Combine ricotta and remaining 8 ingredients in the container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Pour cheese mixture over chicken mixture in pie plate. Bake at 350º for 40 to 45 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before slicing into wedges.
Serves 6.

Nutritional Information: Servings: 6, Amount/Serving: Calories 179, Total Fat 7g, Sat. Fat 3g, Cholesterol 45mg, Sodium 427mg, Total carbohydrates 7g, Sugars 2g, Dietary Fiber 3g, Protein 19g, Calcium 233mg, Vitamin D 1.2 IU.