Orange County Insight April 2025

Eat Smart • Move More Chicken & Broccoli Crustless Quiche

Vegetables Dair y

Protein

10 minutes 55 minutes

Prep Time: Total Time:

Quick Tips

Ingredients

} You can replace

Nonstick cooking spray 1 cup low-fat cottage cheese 5 eggs 1/2 teaspoon garlic powder 1/8 teaspoon ground black pepper 3 boneless skinless chicken thighs, cooked and shredded 10 ounces frozen chopped broccoli, thawed 1/3 onion, finely chopped 1/2 carrot, shredded 3/4 cup reduced fat cheddar cheese, shredded

frozen broccoli with fresh.

} For a different

flavor, add other vegetables, such as tomatoes, spinach, mushrooms, zucchini, asparagus, or bell peppers. } Replace chicken with ham, tofu, or Italian sausage.

Directions Directions

• Heat oven to 350°F. • Spray a baking dish with nonstick cooking spray and set aside. • In a mixing bowl, combine cottage cheese, eggs, garlic powder, and black pepper. • In the baking dish, layer chicken, vegetables, and cheddar cheese. Pour egg mixture over the ingredients. • Bake for 30-40 minutes or until top is browned and a knife inserted in the center comes out clean. Let stand 5 minutes before cutting.

www.eatsmartmovemoreva.org

This institution is an equal opportunity provider. This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This work was supported by the USDA National Institute of Food and Agriculture, Expanded Food and Nutrition Education Program. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.)

Virginia Cooperative Extension programs and employment are open to all, regardless of age, color, disability, gender, gender identity, gender expression, national origin, political affiliation, race, religion, sexual orientation, genetic information, veteran status, or any other basis protected by law. An equal opportunity/ affirmative action employer.

(Recipe adapted from: https://recipes.sparkpeople.com.)