My Garden Vegetable Crustless Quiche Recipe

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Ingredients:

Serving

1 1/2 cups egg substitute
3 large eggs
1 1/2 cups shredded reduced-fat sharp cheddar cheese, divided
1 1/2 cups 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)
1 cup finely chopped green bell pepper (about 1)
1/2 cup finely chopped onion
12 oz baby spinach leaves
3 ears corn, scraped
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 4 ingredients through corn; 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 20 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 45 minutes or until lightly browned and set.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	469.71 Kcal (1967 kJ)
Calories from fat	203.12 Kcal
		% Daily Value*
Total Fat	22.57g	35%
Cholesterol	309.1mg	103%
Sodium	772.78mg	32%
Potassium	1169.92mg	25%
Total Carbs	26.4g	9%
Sugars	11.13g	45%
Dietary Fiber	3.24g	13%
Protein	40.9g	82%
Vitamin C	69.2mg	115%
Vitamin A	1.2mg	39%
Iron	11.9mg	66%
Calcium	613.3mg	61%

Amount Per 100 g
Calories	135.65 Kcal (568 kJ)
Calories from fat	58.66 Kcal
		% Daily Value*
Total Fat	6.52g	35%
Cholesterol	89.26mg	103%
Sodium	223.17mg	32%
Potassium	337.86mg	25%
Total Carbs	7.62g	9%
Sugars	3.21g	45%
Dietary Fiber	0.94g	13%
Protein	11.81g	82%
Vitamin C	20mg	115%
Vitamin A	0.3mg	39%
Iron	3.4mg	66%
Calcium	177.1mg	61%

* 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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