Monday, February 20, 2012

healthy veggie quiche recipe

If you are looking for a way to incorporate more veggies into your diet (and who isn't these days), this is definitely a recipe to try. It's a Garden Vegetable Crustless Quiche, and it's delicious. We make this at least once a month and eat on it all week. It reheats nicely for left-overs. There are tons of veggies, but you wouldn't know it by the quiche's light, fluffy taste. Here's the recipe:


Ingredients

  • 1-1/2 cups egg substitute (I used 2 more eggs since I didn't have egg subst.)
  • 3 large eggs
  • 1-1/2 cups (6 oz) shredded reduced fat extra sharp cheddar cheese
  • 1-1/2 cups (6 oz) shredded reduced fat monterey jack cheese
  • 1/2 cup 1% low fat milk (I used skim)
  • 1/2 cup flour (I used whole wheat)
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 (16 oz) carton fat-free cottage cheese
  • cooking spray
  • 4 cups shredded zucchini (about 4 small zucchini)
  • 2 cups diced sweet potatoes
  • 1 cup finely chopped green bell pepper
  • 1 (8 oz) package pre-sliced mushrooms
  • 1/2 cup chopped fresh parsley (we usually omit this)
  • 2 tomatoes, thinly sliced

Preparation

1. Pre-heat oven to 400.

2. Beat egg substitute and eggs in a LARGE bowl (trust me) until fluffy. Add 3/4 cup cheddar, 3/4 cup jack cheese, milk and next 4 ingredients.

3. Heat a large nonstick skillet over medium high heat. Coat pan with cooking spray. Add zucchini and next 3 ingredients; saute 5-10 minutes or until tender.

4. Add the zucchini mixture and parsley to egg mixture. 

5. Coat a 3 quart casserole dish with cooking spray. Pour mixture into dish.

6. Top with remaining cheeses. Arrange tomato slices over cheese.

7. Bake at 400 for 15 minutes. Reduce oven temp to 350 (do not remove dish from oven) and bake another 35 minutes or until lightly browned and set.

Yield: 10 servings

Calories: 230   Fat: 8g  Protien: 23g  Carb:18g  Fiber: 2g  
Iron: 2mg    Sodium: 716mg    Calcium: 382mg
 






2 comments:

  1. Meg, you should give it a try! Allow yourself at least 20 minutes for chopping. Otherwise it's easy peasy. :)

    ReplyDelete