If you think quiche is loaded with fat for flavor, think again. This crustless vegetable quiche will surprise you. I used 50% Reduced Fat Cabot Cheddar Cheese, scraped the typical quiche crust and threw in a few egg whites. This quiche is much lower in fat than typical recipes, incorporates eye-popping color and of course nutrient-dense vegetables, is packed with protein and is a good source of calcium. You can make this in a crust if you really want to but be sure you choose one that is made from whole grains and contains no partially hydrogenated oils on the ingredients list.
Crustless Vegetable Quiche
Ingredients
- 1 & 1/3 cup broccoli fresh florets
- 1 Tbsp light soft spread (butter substitute)
- 1 medium size yellow onion chopped
- 1 cup Cabot 50% Reduced Fat Cheddar Cheese, shredded
- 1 medium size red bell pepper, chopped
- 4 eggs
- 2 egg whites
- 1/2 cup 2% milk
- 1/2 tsp dry mustard
- 1/2 tsp salt
- 1/4 tsp black pepper
- Preheat oven to 400 degrees F. Spray 9 or 10″ pie pan with nonstick cooking spray.
- Chop broccoli and place in steamer and steam over medium to low heat for 6 minutes or until crisp tender.
- Melt the soft spread in a skillet and saute onion for 5-10 minutes over low heat, until soft.
- In medium bowl, whisk eggs and egg whites, milk, mustard, salt and pepper until blended.
- Place vegetables in crust, layer with cheese, top with egg mixture. Stir if necessary to even out the ingredients.
- Bake at 400 degrees F for 10 minutes, reduce temperature to 350 degrees F and bake 30 minutes or until top is lightly browned and toothpick comes out clean. Adjust oven times as necessary depending on your particular oven.
I received free samples from Cabot Creamery of the cheese. By posting this recipe I am entering a recipe contest sponsored by Cabot Creamery Cooperative and am eligible to win prizes associated with the contest. I was not compensated for my time.
