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Shrimp And Broccoli Quiche

Diet.Chef's picture
  Frozen cut broccoli 1⁄2 Cup (8 tbs)
For whole wheat pastry shell
  Beaten eggs 3
  Whole wheat flour 3⁄4 Cup (12 tbs)
  All purpose flour 1⁄2 Cup (8 tbs)
  Milk 1 1⁄2 Cup (24 tbs)
  Sliced green onion 3 Tablespoon
  Salt 1⁄2 Teaspoon
  Chopped cooked shrimp 2⁄3 Cup (10.67 tbs) (Fresh Or Frozen)
  Lard/Shortening 1⁄3 Cup (5.33 tbs)
  Shredded swiss cheese 6 Ounce (1 1/2 Cups)
  Cold milk 4 Tablespoon
  Whole wheat pastry shell 1

To thaw frozen broccoli, put it in a colander and rinse under hot tap water. Drain well; set broccoli aside.
Stir together beaten eggs, milk, and green onion; stir in shrimp. Toss together shredded Swiss cheese and flour; stir into egg mixture. Stir in broccoli.
Prepare the Whole Wheat Pastry Shell. Pour egg mixture into the hot baked pastry shell.
Bake in a 325° oven for 40 to 45 minutes or till a knife inserted between center and edge comes out clean. If necessary, cover the edge of the crust with foil during baking to prevent overbrowning.
Let quiche stand for 5 to 10 minutes before serving. Garnish with parsley sprigs, if desired.
Whole Wheat Pastry Shell: In a mixing bowl stir together 3/4 cup whole wheat flour, 1/2 cup all-purpose flour, and 1/2 teaspoon salt. Cut in 1/3 cup shortening or lard till pieces are the size of small peas. Sprinkle 1 tablespoon cold milk over part of the mixture; gently toss with a fork. Push to side of bowl. Repeat with 2 to 3 tablespoons additional milk till all is moistened. Form dough into a ball.
On a lightly floured surface flatten dough with hands. Roll dough from center to edge, forming a circle about 12 inches in diameter. Wrap pastry around a rolling pin; unroll onto a 9-inch pie plate. Ease pastry into pie plate, being careful not to stretch pastry. Trim to V2 inch beyond edge of pie plate; fold under extra pastry. Flute edge.
Line the unpricked pastry shell with a double thickness of heavy-duty foil. Bake in a 450° oven for 5 minutes. Remove foil; bake about 5 minutes more or till pastry is nearly done. Remove pastry from oven. Reduce oven temperature to 325°.

Recipe Summary

Difficulty Level: 
Preparation Time: 
5 Minutes

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2393 Calories from Fat 1311

% Daily Value*

Total Fat 147 g225.8%

Saturated Fat 69.8 g348.8%

Trans Fat 0 g

Cholesterol 1041.3 mg347.1%

Sodium 1866.7 mg77.8%

Total Carbohydrates 158 g52.5%

Dietary Fiber 17.8 g71.2%

Sugars 27.2 g

Protein 116 g232.8%

Vitamin A 103.7% Vitamin C 116.3%

Calcium 200.2% Iron 75.2%

*Based on a 2000 Calorie diet

Shrimp And Broccoli Quiche Recipe