Chicken Quiche

1 cup chopped cooked chicken breast (skinned before cooking and cooked without salt)
1 (10-ounce) package frozen chopped broccoli, thawed
Butter-flavored vegetable cooking spray
1 cup nonfat ricotta cheese
1/2 cup plain nonfat yogurt
1/2 cup fat-free egg substitute
1/3 cup grated Parmesan cheese
1/4 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon ground red pepper

Combine chicken and broccoli; place in a 9-inch pie-plate coated with cooking spray. Combine ricotta cheese and remaining 8 ingredients in container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Pour cheese mixture over chicken mixture in pie-plate. Bake at 350o for 40 to 45 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before slicing into wedges.
Yield: 6 servings

Per serving:

Calories 148
Protein (gr) 19
Carbohydrate (gr) 11
Fiber (gr) 2
Fat (gr) 3
Saturated fat (gr) 2
Cholesterol (mg) 23
Sodium (mg) 348

250 milligrams of calcium