Crustless Salmon Quiche


This crustless salmon quiche recipe makes for a delicious hot breakfast without packing on the carbohydrates or Weight Watchers Points.

Many of the ingredients in this meal are now zero points on the FreeStyle program making this recipe only one FreeStyle SmartPoint.

It's lower in calories, fats and carbohydrates so even non WW members will love this one. Skip the bread crumbs to reduce carbs and points even more.

So warm up the oven and let's get cooking this healthy breakfast.

recipe-crustless-salmon-quiche


Crustless Salmon Quiche

Skip the crust but not the taste with this hot breakfast idea. It does take some time to cook, so plan ahead.

Below are the list of ingredients, directions, recipe nutrition information and Weight Watchers points.

Recipe Type:

Breakfast, Seafood, Main Dish

Degree of Difficulty:

Easy

Ingredients

  • 3/4 cup egg substitute
  • 1/4 cup green onion chopped
  • 1/4 cup Yogurt, plain non fat
  • 2 tsp flour
  • 1 tsp basil, chopped
  • 1 pinch each salt and pepper
  • 3/4 cup broccoli florets, fresh or frozen. If frozen, let thaw.
  • 3 oz canned salmon, drained
  • 2 tbs Parmesan cheese freshly grated
  • 1 each Tomatoes, large
  • 1/4 cup bread crumbs

Directions

  1. Preheat oven to375 degrees.
  2. Spray a 9 inch deep dish pie plate with cooking spray.
  3. In a medium bowl, combine egg substitute, green onions, yogurt, flour, basil and salt and pepper.
  4. Mix until well blended.
  5. Stir in broccoli, salmon and cheese. Spread evenly into pie pan.
  6. Cut tomato into slices. Place tomato slices on top of egg mixture.
  7. Sprinkle with bread crumbs.
  8. Bake uncovered for 20 to 25 minutes. Poke the center of quiche with a fork or knife to see if it is done. Utensil will come out clean when done.
  9. Cool for about 5 minutes. Cut into 4 wedges and serve.

Cooking Times

Prep Time: 10 minutes Cooking Time: 25 minutes




Nutrition Facts for Crustless Salmon Quiche

Nutrition facts shown below are per serving. The number of serving is noted in the header section below. The serving size is the first item noted on the nutrition facts table.


Nutrition Per Serving

Number of Servings: 4
Serving Size 1 wedge
Calories 228
Total Fat 10g
      Sat Fat 2.5g
Cholesterol 28.9mg
Sodium 371.7mg
Total Carbohydrates 11.4g
      Fiber < 1g
      Sugar 3g
Protein 22.4g

Weight Watchers Points

FreeStyle
SmartPoints:
1 pts
SmartPoints
Non FreeStyle:
5 pts
Points
Plus:
5 pts
Original
Points:
5 pts

The salmon, egg substitute, yogurt and veggies were not used to calculate the FreeStyle points. All other WW points did not include the veggies.

Tips

To reduce the carbs and Weight Watchers points even more for this crustless salmon quiche recipe, skip the bread crumbs on top.

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