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Sunday, December 25, 2011

Crustless Broccoli Cheese Quiche

I wanted to prepare a healthy brunch for my family on Christmas Day. I made a crustless quiche and served it with Whole Wheat English Muffins. This quiche serves 6 at approximately 111 calories per serving.  My previous blog post has the recipe for the whole wheat english muffins.

Broccoli Cheese Crustless Quiche

2 cups chopped Broccoli
1/4 chopped onions
1/4 cup chopped green peppers
Vegetable oil
8 oz. shredded fat free cheddar cheese (I used Kraft Fat free cheddar and some part skim mozzarella)
1 and 1/2 cups lowfat milk
4 eggs
1/4 tsp dry mustard
salt and pepper to taste
sprinkle of parsley

Preheat the oven to 375 degrees.

Saute broccoli, onions, and green peppers in vegetable oil until tender over medium heat.
Use a non stick spray to coat a 9 inch deep dish pie pan. Spread the vegetables on the bottom of the pan. Spread the shredded cheddar cheese over the broccoli, peppers and onions.
In a bowl whisk or blend the 4 eggs, 1 1/2 cups milk, dry mustard, salt, pepper, and parsley. Pour the egg mixture over the vegetables. Cover a baking sheet with foil and place the quiche on the center rack of the oven.
Begin checking for doneness after 30 minutes. You want the outside to be done so that a knife inserted in the center comes out clean. The center will be soft. The quiche will continue to cook after it is removed from the center of the oven. Keep checking the oven periodically until it is done.

Remove from the oven. The quiche can be served warm, cold, or at room temperature.

Yield: 5-6 servings

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