Chickpea Quiche
Add more flour if you need to thicken the mix; add more skim milk if it's too thick. The mixture should be fluid enough to pour into the pie crust but not watery.
INGREDIENTS | YIELDS 6 servings
- 1 9″ frozen pie shell
- 1 15-ounce can chickpeas
- 3 egg whites, well beaten
- ½ cup skim milk
- 2 tablespoons flour
- ½ cup chopped onion
- ½ cup shredded low-fat cheddar cheese
Preheat oven to 400°F.
Bake the pie shell for 7 minutes, remove from heat, and turn the oven down to 350°F.
Puree the chickpeas, egg whites, and skim milk in a blender. Add in the flour if the mix is too watery.
Move mixture to a medium bowl, and add the onion.
Pour into the partially baked pie shell. Sprinkle the cheese over the top evenly.
Bake for 35 minutes.
Per Serving
- Calories: 455
- Fat: 22 grams
- Protein: 12 grams
- Carbohydrates: 52 grams
- Cholesterol: 3 milligrams
