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Garden Vegetable Crustless Quiche Recipe

Garden Vegetable Crustless Quiche Recipe

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Ingredients

Count

Nutrition

276

Calories

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Ingredients:

Serving

1 1/2 cups egg substitute
3 large eggs
1 1/2 cups (6 oz) shredded reduced-fat extrasharp cheddar cheese, divided
1 1/2 cups (6 oz) shredded reduced-fat monterey jack cheese, divided
1/2 cup 1% low-fat milk
1/2 cup all-purpose flour (about 2 1/4 oz)
1 tsp baking powder
1/2 tsp salt
1 (16-oz) 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-oz) package presliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced

Directions:

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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	275.82 Kcal (1155 kJ)
Calories from fat	68.44 Kcal
		% Daily Value*
Total Fat	7.6g	12%
Cholesterol	263.2mg	88%
Sodium	480.49mg	20%
Potassium	959.84mg	20%
Total Carbs	23.49g	8%
Sugars	10.75g	43%
Dietary Fiber	2.39g	10%
Protein	27.76g	56%
Vitamin C	57.7mg	96%
Vitamin A	0.8mg	26%
Iron	10.9mg	61%
Calcium	230.6mg	23%

Amount Per 100 g
Calories	116.32 Kcal (487 kJ)
Calories from fat	28.86 Kcal
		% Daily Value*
Total Fat	3.21g	12%
Cholesterol	110.99mg	88%
Sodium	202.63mg	20%
Potassium	404.78mg	20%
Total Carbs	9.91g	8%
Sugars	4.53g	43%
Dietary Fiber	1.01g	10%
Protein	11.71g	56%
Vitamin C	24.3mg	96%
Vitamin A	0.3mg	26%
Iron	4.6mg	61%
Calcium	97.2mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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