Crustless Broccoli and Cheese Quiche |
|
 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
|
Serve this quiche for Sunday brunch, and enjoy high-quality protein from the eggs and egg whites, calcium from the cheese and milk, and vitamin C and folate from the broccoli. Ingredients:
2 teaspoons olive oil |
1/2 cup vertically sliced onion |
1 garlic clove, minced |
5 cups broccoli florets |
cooking spray |
1 1/4 cups 1% low-fat milk |
1 cup (4 ounces) shredded reduced-fat swiss cheese |
2 tablespoons chopped fresh parsley |
2 teaspoons dijon mustard |
1/2 teaspoon salt |
1/4 teaspoon freshly ground black pepper |
1/8 teaspoon ground nutmeg |
4 large egg whites, lightly beaten |
2 large eggs, lightly beaten |
1 tablespoon grated fresh parmesan cheese |
6 (1-ounce) slices whole wheat bread, toasted |
Directions:
1. Preheat oven to 350°.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture; sprinkle with Parmesan. Bake at 350° for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes. Serve with toast.
|
|