Garden Vegetable Crust-less Quiche
This recipe makes good use of garden fresh produce and will keep you satisfied until lunch.
Ingredients:
3 large eggs
1 1/2 cups egg substitute
1 1/2 cups (6 ounces) shredded reduced-fat extra-sharp cheddar cheese, divided
1 1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
1/2 cup 1% low-fat milk
1/2 cup all-purpose flour (about 2 1/4 ounces)
1 tsp. baking power
½ tsp salt
1 16 oz. carton fat-free cottage cheese
Cooking spray
2 cups zucchini
2 cups kale or spinach
2 cups diced potatoes with onion (frozen Simply Potatoes or fresh)
1 cup finely chopped green bell pepper
1 (8 oz. package sliced mushrooms
½ cup chopped fresh parsley
2 tomatoes, thinly sliced
Note: You can adjust the vegetables to your preferences
Directions:
1. Preheat the oven to 400 degrees.
2. Beat the egg and egg substitute until fluffy. Add ¾ cup cheddar cheese, ¾ cup Monterey Jack, milk, baking powder, salt and cottage cheese and mix well.
3. Heat a large nonstick skillet over medium high heat. Coat the pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture.
4. 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.
5. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 45 minutes or until lightly browned and set.
Nutritional Information: Calories 230, Fat 7.7g, Saturated fat 4.6g, Protein 23g, Carbohydrate 18.1g, Fiber 1.9g, Sodium 716mg Calcium 382