The original recipe came from the enclosed link but I've made so many changes I can now call this my own. This dish provides a high protein low glycemic meal that you can enjoy anytime. My son loved it but said it needed salt. Since I ommited the hot sauce from the original recipe, you may want to add some spice, but my hubby and fitness minded friends loved it as is! Enjoy.
Combine eggs, cottage cheese, flour, pepper, and stir well. If you don't have left over chicken breast, you can cut up raw chicken breast and saute in frying pan sprayed with a little Pam oil. Cook through and once cooled, I grated in a food processor, not too finely, just enough to become grated. Stir chicken in with cheese and chopped onion. Set aside.
Coat a quiche pie plate (or larger 9 inch glass pie pan) with nonstick cooking spray (nonfat). Slice one of the peeled yams 1/4 inch thick, and place the slices in a single layer over the bottom and sides of the pan. Cut the other yam into small chunks and then grate in food processor -- do not make into mush, but into a grated form. Mix the grated yams into the egg mixture and pour onto the potatoes.
Bake uncovered at 375 degrees F for approximately 45 minutes, ensuring the edges start to brown. Allow to cool at room temperature for 5-10 minutes. Cut into 6 slices. Can be served warm or refrigerated/frozen for use later.
Adjustments include: Instead of 7 egg whites, used 3 egg whites and 2 whole eggs; instead of lowfat grated cheese, used part skim mozzarella, instead of green onions, used only 1 small red onion, instead of potato, used 2 medium size yams, substituted whole wheat flour for unbleached and also omitted the hot sauce. I also added grated yam into the egg mixture.
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|Serving Size: 1 Serving (310g)|
|Recipe Makes: 6|
|Calories from Fat: 62 (20%)|
|Amt Per Serving||% DV|
|Total Fat 6.9g||9 %|
|Saturated Fat 3.1g||15 %|
|Monounsaturated Fat 1.9g|
|Polyunsanturated Fat 0.6g|
|Cholesterol 130mg||40 %|
|Sodium 477.4mg||16 %|
|Potassium 921.2mg||24 %|
|Total Carbohydrate 22.2g||7 %|
|Dietary Fiber 2.9g||12 %|
|Sugars, other 19.3g|
|Protein 37.4g||53 %|
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Calories per serving: 304
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