Vegetable Quiches Recipe

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Ingredients:

Serving

3 (7 -8 inch) flour tortillas
2 oz shredded reduced-fat swiss cheese , cheddar (1/2 cup) or 2 oz mozzarella cheese (1/2 cup)
1 cup broccoli floret
1/2 small sweet red pepper , cut into thin strips (1/2 cup)
2 medium green onions, sliced
1 cup egg beaters egg substitute , fat-free
3/4 cup fat-free evaporated milk
1/4 tsp dried thyme, crushed
1/8 tsp salt
1/8 tsp black pepper
4 slices sweet red peppers (thin strips) (optional)

Directions:

1. Coat three 6- to 7-inch individual round baking dishes or pans* with nonstick cooking spray. Carefully press tortillas into dishes or pans. Sprinkle with cheese.
• 2. In a small covered saucepan cook the broccoli, the 1/2 cup sweet pepper strips, and the green onions in a small amount of boiling water about 3 minutes or until crisp-tender. Drain well. Sprinkle cooked vegetables over cheese in baking dishes or pans.
• 3. In a medium mixing bowl stir together egg product, evaporated milk, thyme, salt, and black pepper. Pour over vegetables in baking dishes or pans. Place on a baking sheet. Bake in a 375 degree F. oven for 25 to 30 minutes or until puffed and a knife inserted near center of each comes out clean. Let stand for 5 minutes before serving. Garnish with additional strips of sweet pepper, if desired. Makes 6 servings.
• *Note: Or, coat six 6-ounce custard cups with nonstick cooking spray. Cut each tortilla into 6 wedges. To form crust, press 3 tortilla wedges into each custard cup with points toward center. Tortillas do not have to cover cups completely. Continue as above.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	145.59 Kcal (610 kJ)
Calories from fat	14.37 Kcal
		% Daily Value*
Total Fat	1.6g	2%
Cholesterol	3.31mg	1%
Sodium	260.56mg	11%
Potassium	267.15mg	6%
Total Carbs	20.07g	7%
Sugars	7.57g	30%
Dietary Fiber	2.75g	11%
Protein	11.46g	23%
Vitamin C	123.5mg	206%
Iron	0.7mg	4%
Calcium	192.3mg	19%

Amount Per 100 g
Calories	73.04 Kcal (306 kJ)
Calories from fat	7.21 Kcal
		% Daily Value*
Total Fat	0.8g	2%
Cholesterol	1.66mg	1%
Sodium	130.7mg	11%
Potassium	134.01mg	6%
Total Carbs	10.07g	7%
Sugars	3.8g	30%
Dietary Fiber	1.38g	11%
Protein	5.75g	23%
Vitamin C	61.9mg	206%
Iron	0.4mg	4%
Calcium	96.4mg	19%

* 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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