| | Directions | | Preheat the oven to 350°. Spray a 10 inch quiche pan and set aside. Sauté the red pepper and onion in white wine until the vegetables are tender and the wine has evaporated. Whisk together the egg substitute, milk, salt, dry mustard, and ground red pepper until well blended. Add precooked peppers, onion, crab meat and cheese. Stir well to combine. Pour mixture into quiche pan and arrange the broccoli florets on top. Bake at 350° for 35 - 40 minutes until set. Let stand 5 - 10 minutes before slicing into wedges. Serves 4 - 6. Can add sautéed sliced mushrooms if desired. Asparagus and shrimp can also be substituted for crab meat and broccoli. |
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| Ingredients | | - |  | 1/2 cup red pepper, finely chopped |
| - | | 1/2 cup onion, finely chopped |
| - | | 1/4 cup White Wine |
| - | | 8 ounces Egg Beaters |
| - | | 1/2 cup skim milk |
| - | | 1/2 teaspoon Salt |
| - | | 1/4 teaspoon dry mustard |
| - | | 1/4 teaspoon ground red pepper |
| - | | 1 can lump crab meat, drained (7 ounce can) |
| - | | 1/4 cup Parmesan cheese, finely shredded |
| - | | 2 cups small broccoli florets, cooked inch microwave for 2 minutes inch 2 T. of water and drained |
| - | | vegetable cooking spray |
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