Chicken, Broccoli & Cauliflower Quiche Recipe

Looking for an easy Chicken, Broccoli & Cauliflower Quiche recipe? Learn how to make Chicken, Broccoli & Cauliflower Quiche using healthy ingredients.


Submitted by knarahs

Makes 16 servings



Breakfast fingerfood with chicken, broccoli, cauliflower, and sour cream - tasty - and less than 65 calories per serving!

Recipe Ingredients for Chicken, Broccoli & Cauliflower Quiche

3 large eggs
3/4 cup Fit & Active egg substitute
1/2 cup low fat sour cream
1/4 cup fat free sour cream
3/4 tsp Italian seasonings
3/4 tsp onion powder
1/2 tsp garlic salt
1/4 tsp crushed red pepper
1/4 tsp dill
1 1/2 cups broccoli, chopped
1 1/2 cups cauliflower, chopped
6 oz (1/1/2) cups cooked chicken, diced small
1/3 cup bread crumbs, Italian
1/4 cup mozzarella cheese, divided

Recipe Directions for Chicken, Broccoli & Cauliflower Quiche

  1. Preheat oven to 350 - degrees. Spray 9 X 9-inch pan with non-stick cooking spray.

  2. Combine eggs, egg substitute, sour cream, and seasonings in large bowl. Beat until well-blended.

  3. In medium, microwave-safe bowl, microwave broccoli and cauliflower for about 4 minutes on 50% power, the vegetables should still have a little crispness to them.

  4. Add vegetables and cooked chicken to egg mixture and mix until well-blended.

  5. In prepared pan, sprinkle bread crumbs evenly over bottom. Sprinkle 1/8 cup evenly over bread crumbs.

  6. Pour egg-vegetable-chicken mixture over cheese and gently spread out.

  7. Bake for about 25 minutes. Remove pan from oven, sprinkle remaining cheese over top, and continue cooking for about 5 minutes, or until toothpick inserted in center comes out clean.

  8. Cool 10 minutes; cut into triangles, and serve.

  9. TO CUT INTO TRIANGLES: Cut quiche into 4 equal squares. Cut an "X" in each square, making 16 triangles. TO USE AS APPETIZERS, cut each triangle in half again, yielding 32 triangles.

Categories

Breakfast

Nutrition Facts
Serving Size 65.1g
Amount Per Serving
Calories
63
Calories from Fat
23
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
51mg
17%
Sodium
83mg
3%
Potassium
95mg
3%
Total Carbohydrates
4.1g
1%
Dietary Fiber
0.6g
2%
Sugars
1.2g
Protein
6.0g
Vitamin A 6% Vitamin C 20%
Calcium 5% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very high in riboflavin
  • High in selenium
  • High in thiamin
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement