Crustless Vegetable Quiche

Crustless Vegetable Quiche

Health Rating
Prep Cook Ready in Servings
10 min 25 min 35 min 6
add
more

Ingredients


1/2 tsp Black pepper
6 florets Broccoli florets
5 large egg Egg white
2 large egg Egg
1 tbsp Extra virgin olive oil
2 clove(s) Garlic (minced)
1/2 medium pepper(s) Green bell pepper (diced)
1 tsp Oregano, dried
1/4 tsp Parmesan cheese, grated, low fat (plus 1 tbsp)
2 tbsp Partly skimmed milk, 1% M.F.
1/2 medium pepper(s) Red bell pepper (diced)
1/4 tsp Salt and pepper (to taste)
1/4 cup Sun-dried tomatoes (diced)
1 small Yellow onion (diced)
1/2 large Zucchini (sliced)

Instructions


Preheat oven to 425 degrees.

In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli and sun-dried tomatoes and continue sautéing 2 minutes.

In a medium mixing bowl, whisk together eggs, egg whites, milk, spices and ¼ cup parmesan cheese. Lightly spray a 9” pie dish, add sautéed vegetables. Pour egg mixture over vegetables, make sure to cover all veggies.

Loosely cover with foil and bake 10 minutes at 425 degrees, reduce heat to 350 and continue baking 20-25 minutes. Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese. Quiche is done when it puffs and a knife inserted in the center comes out clean.

Nutrition Facts

Per Portion

Calories 90
Calories from fat 39
Calories from saturated fat 8.4
Total Fat 4.4 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.4 g
Cholesterol 65 mg
Sodium 177 mg
Potassium 316 mg
Total Carbohydrate 6.2 g
Dietary Fiber 1.2 g
Sugars 3.3 g
Protein 6.4 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 1.1

Energy sources


Pygal 28% 446.866225267 138.175969708 44% 382.676529749 282.709171063 29% 311.431653587 140.241946984 28% 44% 29% Carbohydrates Fat Protein
Recipe from: Skinny Ms.
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada