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This egg-based dish is a great way to enjoy quiche … with less fat. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 20 minutes
  • 2 cups broccoli florets, chopped
  • ½ cup chicken, cooked and chopped
  • ½ cup tomatoes, chopped
  • ¼ cup onions, chopped
  • ¼ tsp dried tarragon
  • 1 Tbsp margarine or butter spray
  • 8 egg whites
Sauté broccoli, chicken, tomato, onion, and tarragon in margarine in a medium saucepan or electric frying pan over medium heat until broccoli is tender-crisp. Pour lightly beaten egg whites evenly over all ingredients. Cover and cook for 6-8 minutes until firm on bottom and almost set on top. Cut into wedges to serve.
 
Serves: 4
 
¾ Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 110
Total Fat: 3.5g
Saturated Fat: 0.5g
% of Calories from Fat: 29%
% Calories from Sat Fat: 4%
Protein: 14g
Carbohydrates: 4g
Cholesterol: 15mg
Dietary Fiber: 2g
Sodium: 160mg
 
Each serving provides: An excellent source of vitamins A, B2, and C, selenium, and iodine, and a good source of vitamin B3 and potassium.

Recipe courtesy of the North Carolina State University Plants for Human Health Institute.
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