Garden Vegetable Crustless Quiche
- 1 1/2 cups egg substitute
- 3 large eggs
- 1 1/2 cups (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
- 1 1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
- 1/2 cup 1% low-fat milk
- 1/2 cup all-purpose flour (about 2 1/4 ounces)
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 (16-ounce) carton fat-free cottage cheese
- Cooking spray
- 4 cups sliced zucchini (about 4)
- 2 cups diced potato with onion (such as Simply Potatoes)
- 1 cup finely chopped green bell pepper (about 1)
- 1 (8-ounce) package presliced mushrooms
- 1/2 cup chopped fresh parsley
- 2 tomatoes, thinly sliced
Preheat oven to 400°.
Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.
Note: Substitute corn or spinach for some of the vegetables, if you wish.
Wine note: Because of its eggy, custardy character, quiche is excellent with chardonnay. But this version goes in a "greener" direction, incorporating lots of zucchini, bell pepper, and parsley. So serve it with sauvignon blanc, a wine that has a touch of green flavor. Try the Honig Sauvignon Blanc 2005 from Napa Valley, California ($15). --Karen MacNeil
The season's best vegetables and a variety of cheeses make this vegetable quiche a crowd-pleasing and healthy meal that can be assembled the night before, refrigerated and cooked just prior to serving.
- Yield: 10 servings
|Calories per serving:||230|
|Caloriesfromfat per serving:||30%|
|Fat per serving:||7.7g|
|Saturated fat per serving:||4.6g|
|Monounsaturated fat per serving:||1.3g|
|Polyunsaturated fat per serving:||0.3g|
|Protein per serving:||23g|
|Carbohydrate per serving:||18.1g|
|Fiber per serving:||1.9g|
|Cholesterol per serving:||84mg|
|Iron per serving:||2.1mg|
|Sodium per serving:||716mg|
|Calcium per serving:||382mg|
Good to Know
Wow your guests with this health-packed, cheesy quiche. It's filled with calcium, and the vegetables provide vitamin C, fiber, vitamin E and antioxidants. This is a tasty way to get your fill of vegetables.