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Home > Vegetables
Vegetable Quiches
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.
Serves: 6
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-free milk
- 1/4 teaspoon dried thyme, crushed
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- Thin strips red sweet pepper (optional)
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.
Nutrition information: per serving: 133 calories, 4 g total fat, 1 g saturated fat, 6 mg cholesterol, 333 mg sodium, 14 g carbohydrate, 1 g fiber, 10 g protein.
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