EASY CRUSTLESS BROCCOLI QUICHE

2 tbsp shredded or grated Parmesan cheese
2 tbsp unseasoned dry breadcrumbs
1 large egg
4 egg whites
1 1/2 cups reduced fat (2%) milk
1/4 tsp salt (optional)
1/2 tsp garlic powder
1/2 tsp onion powder (may also use 1/4 cup finely chopped onion)
1/4 tsp hot sauce
4 oz. (1 cup) shredded reduced fat sharp Cheddar cheese
1 1/2 cups broccoli florets, steamed or microwaved until tender and diced
cooking spray

Preheat over to 350 degrees Fahrenheit. Coat the inside of a 9-inch deep pie pan with canola cooking spray. Mix Parmesan and breadcrumbs together in a small bowl then pour into prepared pie pan and tilt it around to coat the inside of pan with mixture.

In mixing bowl, beat the eggs, milk, salt if desired, garlic powder, onion powder and hot sauce together on medium speed until smooth. Sprinkle Cheddar cheese and broccoli evenly into the bottom of the prepared pie pan.

Pour egg mixture into the pie pan and gently stir mixture lightly with a fork to mix the ingredients together. Place in oven and bake for 40-45 minutes, until the edges are browned and puffy and the center is set.

Makes 4 servings

Per servings: Calories: 210, Total Fat: 11 g, Saturated Fat: 6 g, Cholesterol: 80 mg, Sodium: 420 mg, Calcium: 40% Daily Value, Protein: 17 g, Carbohydrates: 8 g, Dietary Fiber: 1 g

Adapted from source: The Change Of Life Diet and Cookbook by Elaine Magee, MPH, RD and WebMD "Recipe Doctor"