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Defeat Diabetes Foundation

Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300
Madeira Beach, FL 33708

Chicken 'n' Broccoli Quiche Muffins

Source: Cook Once, Eat For A Week
by Jyl Steinback, America's Healthiest Mom

Serves: 6

1½ cups skim milk
½ cup chopped cooked chicken breast cuts
1/3 cup water
½ cup cup frozen chopped broccoli, thawed and drained
¾ cup egg substitute
3 large egg whites
¼ tsp. garlic powder
¾ cup grated nonfat Parmesan cheese
1/3 tsp. pepper

Preheat oven to 425ºF. Spray 6 large muffin cups with cooking spray. Combine all ingredients in medium bowl and mix well. Divide batter among muffin cups and bake 25 to 30 minutes, until set. Remove from oven and let stand 5 minutes before serving. To freeze: Cool muffins to room temperature. Wrap individually in freezer-safe wrap and place in plastic freezer bag. To serve: Thaw in refrigerator several hours and reheat in microwave 1 to 2 minutes or thaw in microwave 1 to 2 minutes on Low and reheat 1 to 1½ minutes on High.

Nutrition per Serving Exchanges Carb Choices

Calories 209 1 other carb 2

Fat 1 g 2 very lean meat

Carbohydrates 33 g

Protein 17 g

Cholesterol 10 mg

Dietary Fiber 1 g

Sodium 210 mg