Thursday, August 5, 2010

Individual Seafood Quiche

So if you like seafood...and you are looking for something packed with protein...look no further! These individual quiches have only 107 calories each and have 15 grams of protein. This WILL stay fuller longer! Pair with a salad, fresh fruit and you have a super low calorie meal that will keep you satisfied.

Individual Seafood Quiche
Adapted from Casserole Recipes, pil publications

1 can (6-oz) crabmeat, drained
1 can (4.25-oz) baby shrimp, rinsed and drained
1 cup fat-free half-and-half
1/2 cup egg substitute or 1 egg and 2 egg whites
2 t salt-free seasoning blend (I changed it up and used Mrs. Dash Southwest Chipotle...I have to have a little more kick!)
1/2 t minced garlic
2 slices fat free swiss cheese, torn into small pieces

1. Preheat oven to 375. Lighly coat 4 individual ramekins or jumbo (3.5 inch) muffin cups with nonstick cooking spray. Combine crab, shrimp, half-and-half, egg substitute, seasoning blend and garlic in large bowl. Stir in cheese.

2. Divide mixture among ramekins. Bake 15-20 miutes or until eggs are set and the tops are lighly browned.

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