Source: The Low-Fat Way To Cook

Shrimp and artichokes in a wonderful egg custard

Servings

3 cup cold water
1 tsp Seasoning, seafood (or 1 teaspoon liquid crab boil seasoning)
1 lb raw medium shrimp
1 cooking spray
0.33 cup Bread Crumbs, Italian style
6 oz Egg Substitute, frozen , thawed
0.25 cup white all purpose flour
0.5 tsp low sodium baking powder
1 pinch salt
14 oz Artichokes, hearts, with water, canned , drained and chopped
0.75 cup Cottage Cheese, nonfat
0.5 cup Cheese, colby & monterey jack, reduced fat, shredded
0.33 cup fresh chopped green onion
0.25 cup Cheese, cheddar, sharp, reduced fat, finely shredded
0.5 tsp tabasco sauce

1 Bring water and seasoning to a boil in a medium saucepan; add shrimp, and cook 3 to 5 minutes or until shrimp are done. Drain well; rinse with cold water. Chill shrimp. Peel and devein shrimp; coarsely chop and set aside.
2 Coat a 10-inch quiche dish or pie plate with vegetable cooking spray. Coat bottom and sides of quiche dish evenly with toasted bread crumbs. Set quiche dish aside.
3 Combine egg substitute, flour, baking powder, and salt in a large bowl; stir well. Stir in shrimp, artichoke hearts, and remaining ingredients.
4 Pour artichoke mixture into prepared quiche dish. Bake at 350 degree F for 35 to 40 minutes or until set. Let quiche stand 10 minutes before serving.

This recipe is not recommended for anyone on a sodium-restricted menu plan.