- Cooking spray
- 3 tablespoons chopped green onions
- 1 (14-ounce) can artichoke hearts, drained and chopped
- 1/4 cup chopped fresh parsley
- 2 large eggs
- 2 large egg whites
- 3/4 cup (3 ounces) shredded reduced-fat Swiss cheese
- 1/2 cup plain fat-free yogurt
- 1/2 cup whole wheat breadcrumbs
- 1/4 teaspoon salt
- calories 42
- caloriesfromfat 0.0 %
- fat 1.6 g
- satfat 0.7 g
- monofat 0.0 g
- polyfat 0.0 g
- protein 4.2 g
- carbohydrate 2.4 g
- fiber 0.2 g
- cholesterol 34 mg
- iron 0.4 mg
- sodium 113 mg
- calcium 79 mg
How to Make It
Preheat oven to 350°.
Heat a small nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 3 minutes or until tender. Remove from heat. Add artichoke hearts and chopped parsley; stir gently.
Beat eggs and egg whites in a large bowl with a whisk. Add cheese, yogurt, breadcrumbs, and salt; stir well. Stir in artichoke mixture.
Spread mixture in an 8-inch square baking pan coated with cooking spray. Bake at 350° for 20 minutes or until set. Cut into squares. Serve warm.
Microwave Instructions: Prepare steps 2 and 3 as directed. Spread mixture in an 8-inch square baking dish coated with cooking spray. Place in microwave oven on an inverted saucer. Microwave, uncovered, at MEDIUM-HIGH (70% power) 11 to 12 minutes or until set, rotating a half-turn every 3 minutes. Let stand 5 minutes.
carbo rating: 2