Jim requested the actual recipe for the crustless quiche I've been raving about. As it is listed below, my cookbook software says there are 9 gr of carbs and 1 of fiber. The basic quiche without the broccoli, chicken or cheese is 7 gr of carbs and a trace of fiber. Start there and add in your own fillings - see the bottom of the post for ideas!
Crustless Chicken and Broccoli Quiche
2 cups coarsely chopped broccoli florets *
Butter flavor cooking spray
2 TBS dry breadcrumbs
3 TBS all-purpose flour
1 tsp dried basil
1/4 tsp salt
1/8 tsp pepper
1 cup 1% milk
1 TBS Dijon mustard
1 (4-ounce) carton egg substitute**
1 1/2 cups chopped cooked chicken
1/2 cup (2 ounces) shredded Cheddar cheese
1/4 tsp paprika
Preheat oven to 350 degrees.
Cook broccoli in boiling water until tender/crisp; drain.
Coat a 9 inch pie plate with cooking spray; sprinkle with breadcrumbs as if you are dusting a cake pan with flour. Do not remove excess crumbs.
Sprinkle chicken, broccoli and cheese evenly on top of breadcrumbs on pie plate.
In a large mixing bowl, whisk all remaining ingredients together except paprika. Pour carefully into pie plate. Top with paprika.
Bake for 45 minutes or until set. Let cool (eggs continue to cook) on a wire rack for 15 minutes.
*I've used both fresh broccoli and frozen that has been thawed and heated a bit; both work well, as long as they are well drained.
**The egg substitute is fine, but I almost never have it on hand, while I always have eggs around. I use four, but three will do.
- Frozen spinach, thawed and all excess water squeezed out
- Leftover ham, or even deli ham chopped up (or chicken or turkey, I suppose)
- Cooked, well drained spicy breakfast sausage (why not)
- Different types of cheese - Swiss, Jarlsberg, Mexican style, bleu?
- Bacon, whether fresh cooked or "real" bacon bits
The point is you can put in almost anything you'd like; tastes vary. I've a recipe for a spicy breakfast casserole that has as its base a layer of hash browns. Rather than doing that, this quiche could be adapted by using the spicy sausage, onion and Mexican mix cheese, then eating the quiche topped with salsa - dropping the carb count dramatically.
However you like it, enjoy!