Chicken and Broccoli Quiche

Servings: Makes two quiches ⟩⟩ Serving size: ⅙ of quiche

You will need
  • 2 (9-inch) pie crusts, baked
  • 4 eggs
  • 1 cup low-fat or skim milk
  • Salt and pepper to taste
  • ¾ cup low-fat shredded cheddar cheese
  • ¼ to ¾ teaspoon garlic powder
  • 3 (10-ounce) package frozen broccoli
  • ¼ cup carrots, shredded
  • ¼ cup finely chopped onion (optional)
  • ¾ cup cooked chopped chicken
Shopping list
  • 9-inch pie crusts
  • Eggs
  • Low-fat or skim milk
  • Salt and pepper
  • Low-fat shredded cheddar cheese
  • Garlic powder
  • 10-ounce packages frozen broccoli
  • Carrots
  • Small onion (optional)
  • Chicken
Nutrients per serving
  • Calories 245
  • Total Fat 11g
    • Saturated Fat 4g
  • Cholesterol 153mg
  • Sodium 360mg
  • Total Carbohydrates 21g
    • Dietary Fiber 2g
    • Sugars 9g
  • Protein 15g

Excellent source of vitamins A and C; good source of calcium

What to do
  1. Preheat oven to 350oF. Bake pie crusts according to package directions.
  2. In mixing bowl, combine eggs, milk salt, pepper and garlic powder. Mix well.
  3. Place frozen broccoli in microwave. Cook according to package directions. Pour off liquid. Let cool. Squeeze broccoli to remove more water.
  4. Layer meat, vegetables and cheese into baked pie crusts. Pour mixture over ingredients.
  5. Bake at 350oF for 30-40 minutes or until top is browned and knife inserted in center comes out clean. Use thermometer to be sure temperature of quiche reaches 160oF.
  6. Let stand 5 minutes before cutting.
Preparation tips
  • Make two quiches. Freeze one for later.
  • To lower fat and calories, prepare in a muffin tin without crust for a perfect size serving. Freeze leftovers for quick breakfast or snack.