Vegetable Quiches

Vegetable Quiches

Prep Time: 0

Yield: 6

Using tortillas for the crust and fat-free egg product, reduced-fat cheese, and evaporated fat-free milk for the filling cuts the fat down to just 4 grams per serving. A traditional quiche has more than 20 grams of fat per serving.

Ingredients

  • 3 7- or 8-inch flour tortillas
  • Nonstick cooking spray
  • 2 ounces shredded reduced-fat Swiss, cheddar, or mozzarella cheese (1/2 cup)
  • 1 cup broccoli flowerets
  • 1/2 of a small red sweet pepper, cut into thin strips (1/2 cup)
  • 2 green onions, sliced
  • 1 8-ounce carton refrigerated or frozen egg product, thawed (about 1 cup)
  • 3/4 cup evaporated fat-fr

Instructions

  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.

    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.

    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.

    *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.
http://www.culinarycafe.com/2009/08/17/Vegetable-Quiches/