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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> French >> French

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Preheat oven to 350°F | 2. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray. | 3. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. | 4. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes; transfer to a large bowl. | 5. Add the remaining 1 teaspoon oil to the skillet and heat over high heat. | 6. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated, 5 to 7 minutes. | 7. Add to the bowl with the onion mixture. | 8. Place eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, cayenne, salt and pepper in a food processor or blender; blend until smooth. | 9. Add to the vegetable mixture, along with crab, Cheddar and scallions; mix with a rubber spatula. | 10. Pour into the prepared baking dish. | 11. Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. | 12. Let stand for 5 minutes before serving with fresh fruit. | 13. E N J O Y ! | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
extra virgin olive oil	2	teaspoons	divided	201.7333	0.0	44.88	1.1333
onion	1		chopped	64.0	14.944	1.76	0.16
red bell pepper	1		chopped	201.7333	0.0	44.88	1.1333
mushroom	12	ounces	sliced	115.6659	23.0992	7.6203	1.6669999999999998
egg	2			143.0	0.72	12.56	9.51
egg white	2			34.32	0.4818	7.194	0.1122
cottage cheese	1 1/2	1/2	low fat	308.7	10.647	35.028	13.545
plain yogurt	1/2	cup	low fat	-	-	-	-
purpose flour	1/4	cup		201.7333	0.0	44.88	1.1333
parmesan cheese	1/4	cup	grated	74.0	8.0	8.0	1.0
cayenne pepper	1/4	teaspoon		1.431	0.2548	0.054000000000000006	0.0777
salt	1/4	teaspoon		-	-	-	-
pepper	1/4	teaspoon	ground	1.4432	0.3677	0.0597	0.0187
lump crabmeat	8	ounces	cooked drained picked thawed	201.7333	0.0	44.88	1.1333
sharp cheddar cheese	1/2	cup	grated	-	-	-	-
scallion	1/4	cup	chopped	8.0	1.835	0.4575	0.0475

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.