Garden Vegetable Crustless Quiche

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  • Yield: 10 servings

               Garden Vegetable Crustless Quiche Recipe

Ingredients

  • 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

Preparation

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

Nutritional Information

Calories per serving:230
Calories from fat: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
Carbohydrates 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

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