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photo Crustless Broccoli and Cheese Quiche Recipe | Say Mmm

Crustless Broccoli and Cheese Quiche

Serve this quiche for Sunday brunch, and enjoy high-quality protein from the eggs and egg whites, calcium from the cheese and milk, and vitamin C and folate from the broccoli.
6 Servings - myrecipes.com
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Servings:6  | Calories:269 | Total Fat:11g  | Chol:82mg  | More
Nutritional facts are per serving and accuracy is not certain.
Total Fat 11g
17 %
Sat Fat 5g
25 %
Total Carb 25g
8 %
Fiber 3g
12 %
Sugars 4g
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Cholesterol 82mg
27 %
Sodium 546mg
23 %
Protein 18g
35 %
Calories:
35% Others combined
28% Slices whole wheat bread
26% Reduced-fat Swiss cheese
9% Broccoli florets
Percentages based on 2000 calories diet. Data may be incomplete or calculations inaccurate - Learn more.

Ingredients

2 teaspoons olive oil
1/2 cup vertically sliced onion
1 garlic clove, minced
5 cups broccoli florets
Cooking spray
1 1/4 cups 1% low-fat milk
1 cup (4 ounces) shredded reduced-fat Swiss cheese
2 tablespoons chopped fresh parsley
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1 tablespoon grated fresh Parmesan cheese
6 (1 ounce) slices whole wheat bread, toasted

 Directions : View recipe directions on myrecipes.com
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