|10 min||25 min||6|
|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 dash||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 dash||Salt and pepper (to taste)|
|1/4 cup||Sun-dried tomatoes (diced)|
|1 small||Yellow onion (diced)|
|1/2 large||Zucchini (sliced)|
1. Preheat oven to 425 degrees.
2. 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.
3. 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.
4. 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.
are a great source of protein and contain important B vitamins!