Low-Fat Mexican Green Chili Quiche (3.0 PTS) Recipe - Cooking Index
Vegetable cooking spray | ||
1/2 lb | 227g / 8oz | Freshly ground raw chicken |
1/2 cup | 31g / 1.1oz | Chopped onion |
1 1/2 teaspoons | 7.5ml | Ground cumin |
1/4 teaspoon | 1.3ml | Crushed red pepper |
1/8 teaspoon | 0.6ml | Salt |
1 | Chopped green chilies - (4-oz) Drained | |
5 | Corn tortillas - (6-inch) Halved | |
1/2 cup | 73g / 2.6oz | Shredded sharp - (2 oz) Cheddar cheese |
1 cup | 237ml | Evaporated skimmed milk |
1 1/2 teaspoons | 7.5ml | Cornstarch |
1/8 teaspoon | 0.6ml | Salt |
2 | Eggs | |
1 | Egg white |
Coat a large nonstick skillet with cooking spray, and place over
medium-high heat until hot. Add chicken and onion, and cook until chicken
is browned, stirring to crumble. Remove from heat. Add cumin and next 3
ingredients; stir well, and set aside. Coat a 9-inch pieplate with cooking
spray. Arrange remaining tortilla halves, overlapping slightly, around
edge of pieplate. Spoon chicken mixture into prepared crust, and sprinkle
with cheese. Combine milk and next 4 ingredients in container of an
electric blender; cover and process until smooth. Pour over cheese. Bake
at 350 degrees for 45 minutes or until a knife inserted 1 inch from center
comes out clean; let stand 10 minutes.
Calories...217...Fat...7.4 g...Fiber...1 g.
Source:
Totally Camping Cookbook
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